GW

Trigger/Warm-up/Mobilise/Activate

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WOD

1) 1 & 1/4 Front Squat 3-3-3-3-3 (80% of your 1 RM Clean)

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then…

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2) Complete 10 Rounds of the following for time:

7 Hand Release Push ups

7 Thrusters (45 kg / 31,5 kg)

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Time Cap = 15 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Camille Leblanc-Bazinet on the 21-15-9 Complex at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)