- Trigger/Warm-up/Mobilise/Activate
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- 1) Complete Amanda, 9-7-5 of the following for time:
- Muscle-up’s
- Snatches (41,2 kg / 61 kg)
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- Scaling for muscle-up’s: 21 – 15 – 9 Pull-up’s and Dips (coach decides on wether rings/parallettes)
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- Score = Time
- **Record your benchmark score in your files
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- then…
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- 2) Muscle-up’s (Rings)
- Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
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- Substition…
- Pull-up’s Max Reps x 4
- Dip’s Max Reps x 4
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- Rest 2 min between repeats
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- Score = Total Reps (for the substitution, divide your score by 3)
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Dave and Richard Smith (Right) on “The 50’s” at the at the Africa Regional of the Reebok CrossFit Games (Image courtesy of Reebok SA)