• 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
  • (70% of your current 1 RM across all sets)
  • 1b) Press (strict)
  • *6-6-6-6-6-6
  • (70% of your new 1 RM across all sets)
  • then…
  • Complete 2 rounds of the following for max reps/distance:
  • 2,5 min DU’s
  • 2,5 min 20 m shuttle runs
  • 2,5 min Row or SDHP (13 kg / 20 kg)
  • Score = Total reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Algoa CrossFit participants for the Philippines Fundraiser held over the weekend!