• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM Clean the following for 14 min:
  • 4 reps for 2 min (60% of 1RM)
  • 3 reps for 3 min (75% of 1RM)
  • 2 reps for 4 min (85% of 1RM)
  • 1 rep for 5 min (90% of 1RM)
  • * Must be a squat clean!
  • .
  • Score = Score out of a possible 28 reps
  • .
  • then…
  • .
  • 2) Run the following distances for time:
  • 1000 m for time
  • Rest precisely 2 min
  • 800 m for time
  • Rest precisely 1,5 min
  • 600 m for time
  • Rest precisely 1 min
  • 400 m for time
  • Rest precisely 30 sec
  • 200 m for time
  • .
  • Score = Time less rest time of 5 min (If you hit time cap record distance achieved out of 3 km)
  • .
  • Total Distance 3 km
  • .
  • Time Cap = 20 min
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Rob Forte winning the “Triple 3” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)