• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Push Press – Push Jerk – Split Jerk (Advanced members can go for a max load while others stick to 70-80% of your split Jerk 1RM)
  • 3-3-3-3-3
  • *Take from a rack or blocks
  • .
  • Score = Max Load
  • .
  • then…
  • .
  • 2) AMRAP the following ladder by Climb up and down for 8 min:
  • .
  • Beginners members (scaled) complete Singles & Pull-up’s or Ring Rows while intermediate to advanced (Rx’ed) complete DU’s & C2B Pull-up’s
  • .
  • 1 Round is comprised of:
  • 10 DU’s / Singles
  • 2 C2B Pull-up’s / Pull-up’s
  • 20 DU’s / Singles
  • 4 C2B Pull-up’s / Pull-up’s
  • 30 DU’s / Singles
  • 6 C2B Pull-up’s / Pull-up’s
  • 20 DU’s / Singles
  • 4 C2B Pull-up’s / Pull-up’s
  • 10 DU’s / Singles
  • 2 C2B Pull-up’s / Pull-up’s
  • .
  • 1 Round = 90 DU’s / Singles and 18 C2B Pull-ups / Pull-up’s
  • .
  • Score = Total Rounds plus additional Reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Stacie Tovar and Alessandra Pichelli on “Legless” at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)