• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5
  • (85% of 1 RM)
  • .
  • then…
  • .
  • 2) Complete 5 Rounds of the following for time:
  • 5 Cleans (45 kg / 70 kg)
  • 5 Push Press (45 kg / 70 kg)
  • 5 Split Jerks (45 kg / 70 kg)
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Removing the last bit of sand on, Sand Moving for Time WOD! (TRF CrossFit Algoa)