• Trigger/Warm-up/Mobilise/Activate

 

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    • 1) EMOM complete the following for 10 min:
    • * 1 Clean, 1 High Hang Clean, 1 Push Jerk, 1 Split Jerk
    • (Complete on 60% of your 1 RM)

 

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    • then…

 

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    • 2) Complete the following for time:
    • Run 400 m
    • 21 Power Clean (60 kg/43 kg)
    • 21 SDHP (20 kg / 13 kg)
    • Run 200 m
    • 15 Power Clean (60 kg/43 kg)
    • 15 SDHP (20 kg / 13 kg)
    • Run 100 m
    • 9 Power Clean (60 kg/43 kg)
    • 9 SDHP (20 kg / 13 kg)

 

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    • *Time cap 15 min

 

    • Score = Time or Time cap plus 1 sec per rep missed

 

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

 

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  • Featured Image – Algoa CrossFit Members completing the new Algoa CrossFit & CrossFit East London benchmark WOD “Hobble Wobble”