- Trigger/Warm-up/Mobilise/Activate
- 1) EMOM for 20 min:
- *Even Minutes – 12 Ring Dips
- *Odd Minutes – 6 Thrusters (60 kg / 42 kg)
- Score = Score out of 120 (Ring dips) and 60 (Thrusters)
- Then…
- 2) Complete 21-15-9 of the following for time:
- *Toes to Bar
- *Wall Balls (9,1 kg / 6,3 kg)
- Score = Time
- then..
- 3) Buy out – 1 min of cumulative HS holding at the wall (advanced can do alternating shoulder taps)
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Michele Letendre – “The Pool” 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)