- Trigger/Warm-up/Mobilise/Activate
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- 1) High Hang Clean
- 4-4-4-4-4-4 (on 70% of your 1RM clean)
- * 90 sec rest only!!
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- then…
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- 2) AMRAP the following for 15 minutes:
- 240 m Run (40 m x 6) *Counts for 12 Reps!
- 16 HR Burpees
- 20 SDHP (13 kg / 20 kg)
- Score = Reps (48 Rep’s per round)
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – The move of TRF CrossFit Algoa to the new venue at Father’s House – 30 Patterson Road, North End, PE!