Trigger/Warm-up/Mobilise/Activate

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1) Last Man Standing Qualifyer – “Pain Train” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)

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Elite:

Complete the following 15-12-9-12-15 for time:

Thruster (50kg/35kg)

C2B Pull-up

into…

70 DU’s

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Intermediate & Masters:

Complete the following 15-12-9-12-15 for time:

Thruster (40kg/25kg)

Pull-up

into…

30 DU’s

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Beginner:

Complete the following 15-12-9-12-15 for time:

Thruster (30kg/15kg)

Hand-release Push-up

into…

100 Singles

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Time Cap 8 min

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Score = Time or Time plus 1 sec per rep missed

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then…

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2) Back Squat 3-3-3-3-3 at 85% 1RM (Leave every 2 min) *If you missed last week complete on 80% 1RM

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Score = Load

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Ben Smith (Fittest Man on Earth 2015) on the Sandbag event at the 2015 Reebok CrossFit Games!(Image Courtesy of CrossFit, Inc.)