• 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!