• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete 5 rounds of the following for time: 
  • * 500 m Row OR 50 SDHP (13 kg / 20 kg)
  • Rest 1 min between rounds
  • .
  • Score = Time of each individual 500 m / 50 SDHP and overall time
  • .
  • then…
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  • 2) Back Squat 
  • * Warm-up and then complete 20 reps x 1 (Time how long it takes for you to complete the 20 reps)
  • * 65% of your 1 RM
  • .
  • then…
  • .
  • 3) Complete 300 DU’s for time
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – TRF CrossFit Algoa Beach Wod…Derek completing his burpee broad jump while coach Aidan cheers on!