• Sign up for The Open – Register for the Reebok CrossFit Games 2014 at https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games.

  • Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Ring Muscle-up’s (Scaling bar m-up’s OR C2B pull-up’s and Dips)
  • * Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
  • Rest 60 sec between repeats
  • .

  • then…
  • .

  • 2) Complete 7 rounds of the following for time:
  • 14 KB Swings (24 kg / 16 kg)
  • 200 m Run
  • .

  • Score = Time
  • .

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

  • Featured Image – Ladies final heat of the Medicine ball/HSPU event at the 2012 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)