MG

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Trigger/Warm-up/Mobilise/Activate

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1)

a) Rope Pull-up’s – Max Reps x 5 sets (2 hands on 1 rope)

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Score = Total Reps

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b) Barbell OHS Pistols – 3 reps x 5

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Score = Load per leg

Scalings:

a) Rope Rows

b) Pistols or lunges

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then…

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2a) AMRAP the following for 20 min:

Run 300 m

10 Burpee Box Jump Overs (61 cm / 51 cm)

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Score = Time

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Scaling:

AMRAP the following for 20 min:

Run 150 m

10 Burpee BB step over (1-2 – 20 kg bumpers high)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – CrossFit Snatches & Jerks on a “Two-man” Deadlift at the Atlantic Regional this past weekend (Image courtesy of CrossFit, Inc)