• Trigger/Warm-up/Mobilise/Activate 
  • .
  • 1a) OHS (from a rack) 
  • 3-3-3-3-3
  • .
  • Score = Load
  • .
  • Then…
  • .
  • 2) Complete the following for time as fast as possible:
  • a) Assault Bike – 1 km Sprint 
  • Rest as needed
  • b) 1 km Sprint Row or 100 SDHP (13kg/20kg) 
  • Rest as needed
  • c) Assault Bike – 500 m sprint
  • Rest as needed
  • d) 500 m Sprint Row or 100 SDHP (13kg/20kg) 
  • .
  • Score = Times for (a), (b), (c), and (d)
  • .
  • Featured Image – 2014 Fittest Women, Camille Bazinet Leblanc at the 2014 Reebok CrossFit Games –  muscle-up biathlon (Image courtesy of CrossFit, Inc.)