VERY NB READ CONCERNING STRENGTH & CROSSFIT PROGRAMMING – http://www.crossfit204.com/?p=3747

CF Games Update show…http://games.crossfit.com/video/crossfit-games-update-show-july-12-2013

Trigger/Warm-up/Mobilise/Activate

A) Strict Pull-up’s
10-10-10-10-10-10-10-10-10-10
(if BM light load with extra mass; if BM too heavy, lighten load with elastics)

then…

B) Complete 4 rounds of the following with a partner:
1 Partner Runs 400 m
Second partner AMRAPS DU’s (Record reps)
then swop, repeat 5 times each (i.e. total distance = 1.6 km run)

Score = Total meters and Total Reps of pair

Cool-down/Trigger Ball/Foam Roll/Stretch