For those traveling to and competing at Fittest in Cape Town (FiCT), Best of Luck! For those of you at home, see the FiCT facebook page and website for results, news and pics!

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Trigger/Warm-up/Mobilise/Activate

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1) AMRAP the following for 7 min:

10 C2B Pull-up’s

10 Thrusters (43 kg / 30 kg)

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Score = Total Reps

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then…

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2) Front Rack Walking Lunge – find the max load you can complete 20 m with (you can rest but the bar must stay in the front rack).

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Score = Load

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3) Rowing – 500 m Time Trial

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Every Champion was once…