W

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Trigger/Warm-up/Mobilise/Activate

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1) Thruster 2-2-2-2-2-2

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Score = Max Load

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2) EMOM complete the following:

Min 1-3: 10 Thrusters (45 kg / 30 kg)

Min 4-6: 8 Thrusters (52 kg / 36 kg)

Min 7-9: 6 Thrusters (60 kg / 42 kg)

Min 10-12: 4 Thrusters (70 kg / 49 kg) 

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Score = Score achieved out of a potential 84 Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Individual men on double unders of the “Triple Three” Event at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)