G

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Trigger/Warm-up/Mobilise/Activate

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1) Complete 5 sets of the following complex unbroken on the Rings (NB this is not for time):

2 Toes Through Rings

2 Chest to Rings (i.e. Pull-up)

2 Muscle-up’s

2 Dips

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Score = Total reps achieved out of a possible 40 reps (not where you had to break the complex if you fatigued)

*Scaling – On a Bar – 2 knee’s up, 2 C2B, 2 Pull-up’s, 2 Dips (bar or parallette)  *The 2 bar dips will need to be completed separately (i.e. a short rest while transitioning)

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then…

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2) AMRAP the following for 17 min:

5 m HS walk with piroutte at 2,5 m (2 x 2,5 m)

6 Pistols (3 each leg)

7 Over the Box, Box Jumps (51 cm / 61 cm)  *NB – full height does not have to be achieved on the box

8 Abmat Sit-up’s

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Score = Total Reps (*26 reps per round)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Lauren Fisher on burpees during “The Beach” Event at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)