• Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • *5-5-5-5
    • (* On 82.5% of 1 RM)

 

    • then…

 

    • “Nasty Girls”

 

    • 3 Rounds for Time of:
    • *50  Squats
    • *7 Muscle Ups (Scaling – 14 Pull-up’s & 14 Dips)
    • *10 Hang Power Cleans (61 kg / 43 kg)

 

    • Score = Time

 

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

 

  • Featured Image – Jason Khalipa – “Burden Run” 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)