WM

Trigger/Warm-up/Mobilise/Activate

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1) Tabata

a) DU’s (Scaling – Singles)

b) Neutral hold on rings (Scaling – on bar or rings with a band connecting them for stability)

c) DU’s (Scaling – Singles)

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Score = Lowest Scores for a, b & c respectively

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then…

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2) Complete the following for time:

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11 Thruster (60 kg / 40 kg)

Run 150 m

9 Thruster (60 kg / 40 kg)

Run 150 m

7 Thruster (60 kg / 40 kg)

Run 150 m

5 Thruster (60 kg / 40 kg)

Run 150 m

3 Thruster (60 kg / 40 kg)

Run 150 m

1 Thruster (60 kg / 40 kg)

Run 150 m

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Time Cap = 12 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – The Meridian Regional (Europe & Africa) top 5 females who made the cut for the Reebok CrossFit Games – Ragnheiður Sara Sigmundsdottir, Katrin Tanja Davidsdottir, Annie Thorisdottir, Kristin Holte & Thuridur Erla Helgadottir (Image courtesy of CrossFit, Inc)