• Trigger/Warm-up/Mobilise/Activate
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  • 1) Deadlift (last done 17 June 65% ; 15 July on 70% ; and 7 Aug on 75%)
  • 5-5-5 (80% of 1RM)
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  • then…
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  • 2) Complete the following for time:
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  • 21 Clean (power) & Jerk (push) (30 kg / 50 kg)
  • 21 C2B Pull-up’s / Pull-up’s
  • 15 Clean (power) & Jerk (push) (30 kg / 50 kg)
  • 15 C2B Pull-up’s / Pull-up’s
  • 9 Clean (power) & Jerk (push) (30 kg / 50 kg)
  • 9 C2B Pull-up’s / Pull-up’s
  • .
  • Time cap = 10 min
  • .
  • Score = Time or Time plus 1 sec/rep missed 
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – The Beach event at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)