• Featured article from games.crossfit.com – “You are and are not Rich Froning” http://games.crossfit.com/article/you-are-and-are-not-rich-froning
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) AMRAP the “Bear Complex” for 12 min (75 kg / 52.5 kg)
  • (i.e. 1 rep = Power Clean, Front Squat, Move to Back Rack, Back Squat, Push Press from Back Rack)
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  • Score = Reps x weight moved
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  • then…
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  • 2) AMRAP the following for 10 min (complete on 65% of your 1 RM if the weight below is above that)
  • 5 Snatch (61 kg / 43 kg)
  • 5 Clean (power) & Jerk (push) (61 kg / 43 kg)
  • NB – Aim to do each 5 reps unbroken. I.e. Try and rest between each of the 5 reps
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  • Score = Total Reps
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image –¬†Eva & Aidan at Fittest in Cape Town! A big congrats to Eva (16th place), Aidan (who judged) and Slumtown Superstars (31st) on their awesome performances!