- Trigger/Warm-up/Mobilise/Activate
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- 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.)