• GW
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Take precisely 18 min to complete the following:
  • You have 2 min to complete 20 Strict pull-up’s (5 kg / 20 kg or appropriate scaling/loading)
  • Rest 2 min
  • You have 2 min to complete 20 Strict pull-up’s (2,5 kg / 10 kg or appropriate scaling/loading)
  • Rest 2 min
  • You have 2 min to complete 20 Strict C2B Pull-up’s or appropriate scaling/loading
  • Rest 2 min 
  • You have 2 min to complete 20 Kipping C2B Pull-up’s or appropriate scaling/loading
  • Rest 2 min 
  • You have 2 min to complete 20 Kipping Pull-up’s or appropriate scaling/loading
  • .
  • Score = Total Reps out of a possible 100 reps
  • .
  • Scaling – Appropriate powerband assistance and or rings rows with appropriate use of leverage
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 21 BB Facing Burpees 
  • 21 Power Cleans (40 kg / 60 kg)
  • 15 BB Facing Burpees 
  • 15 Power Cleans (40 kg / 60 kg)
  • 12 BB Facing Burpees 
  • 12 Power Cleans (40 kg / 60 kg)
  • 9 BB Facing Burpees 
  • 9 Power Cleans (40 kg / 60 kg)
  • 6 BB Facing Burpees 
  • 6 Power Cleans (40 kg / 60 kg)
  • 3 BB Facing Burpees 
  • 3 Power Cleans (40 kg / 60 kg)
  • .
  • Time Cap = 15 min
  • .
  • Score = Time OR Time plus 1 sec per rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – 2014 Reebok CrossFit Games – Overhead Squat Event (Image courtesy of CrossFit, Inc.)