- Trigger/Warm-up/Mobilise/Activate
- 1) Row 2 km for time (time trial)
- then…
- 2) Complete the following “Chipper” for time:
- 50 Burpee Box Jumps (ACF – BB facing burpees)
- 40 Thrusters (30 kg / 20 kg)
- 30 Ring Dip’s
- 20 HSPU’s
- 10 Weighted Pistols (5 e leg) (20 kg / 10 kg)
- Time cap 20 min
- Score = Time or Time Cap plus 1 sec / rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – From left Ruth Anderson Horrell, Austin Malleolo & Christy Phillips – sprint finish at Camp Pendalton 2012 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)
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