• Trigger/Warm-up/Mobilise/Activate

  • 1) Row 500 m for time (Time Trial)

  • then…

  • 2) Hang Clean (squat)
  • 3-3-3-3-3
  • Hang = High Hang

  • then…

  • 3) Amrap the following for 8 min:
  • 20 Squats
  • 15 HR Push-up’s
  • 10 Toes to Bar

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – 2007 CrossFit Games – The start – “Hopper event” (Image courtesy of CrossFit, Inc.)