• Trigger/Warm-up/Mobilise/Activate
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  • 1) Power Clean
  • 5-5-5-5
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  • Then…
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  • 2)¬†FRAN (Benchmark WOD)
  • 21-15-9
  • Thrusters 43kg/
  • Pull ups
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  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Dean and Aidan Overhead Squat parts of the Rig with the move of TRF CrossFit Algoa