M

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Trigger/Warm-up/Mobilise/Activate

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1) Running 600 m x 3 (RPE – 9/10; W:R 1:1)

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Score = Time of each interval

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then…

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2) Complete the following for time:

9 Bar Muscle-up’s

21 Thrusters (50 kg / 30 kg) 

7 Bar Muscle-up’s

15 Thrusters (50 kg / 30 kg)

5 Bar Muscle-up’s

9 Thrusters (50 kg / 30 kg)

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Time Cap 10 min

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Substitute for Bar Muscle-up’s – Chest to Bar Pull-up’s and Dips

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Reminder the first Super Regionals (The Atlantic and The South Regionals) starts today!

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See http://games.crossfit.com/ for full coverage and leaderboard (Featured Image and

Stats courtesy of CrossFit, Inc.)!

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For the full article on “The Evolution of the Regional Athlete” see http://games.crossfit.com

/article/evolution-regional-athlete