- Trigger/Warm-up/Mobilise/Activate
- 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)
- then…
- 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)
- *Time cap 15 min
- Score = Time or Time cap plus 1 sec per rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Algoa CrossFit Members completing the new Algoa CrossFit & CrossFit East London benchmark WOD “Hobble Wobble”