- Anyone keen to attend WOD tour’s (http://www.wodtours.com/store/c/25-South-Africa.aspx) – contact Dave regarding special pricing & attendance!
- .
- Featured article from games.crossfit.com: http://games.crossfit.com/article/top-10-excuses-not-joining-open
- .
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front Squat and Strict Press efforts:
- 1a) Front Squat
- *6-6-6-6-6-6
- (80% of your 1 RM across all sets)
- 1b) Press (strict)
- *6-6-6-6-6-6
- (80% of your 1 RM across all sets)
- .
- then…
- .
- 2) AMRAP the following for 3 Rounds (i.e. 12 min):
- 1 min of Box Jumps (51 cm / 61 cm)
- 1 min of Toes to Bar
- 1 min of DU’s
- 1 min of Push-up’s
- Score = Total Reps
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Stats from the 2013 Reebok CrossFit Games (https://twitter.com/CrossFitGames/status/432199495242108929/photo/1)