WM

.

Trigger/Warm-up/Mobilise/Activate

.

1) OHS 3-3-3-3-10 (Count sets when loads >80% of 1RM, except on the last set of 10 reps)

.

Complete every 90 sec’s

.

Score = Load

.

then…

.

2) AMRAP the following for 14 min:

30 Wall Ball (9,1 kg / 6,3 kg)

Run 400 m

.

Score = Time

.

Scaling:

AMRAP the following for 14 min:

30 Wall Ball (Appropriate loading)

Run 400 m

.

Score = Time

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – It’s just under a month to the 2015 Reebok CrossFit Games. 2015 Reebok CrossFit Games male demo team athletes are Paul Tremblay, Matt Chan & Zach Forrest (Image & facts courtesy of CrossFit, Inc.)