Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Back Squat – Take 15 min to find a new 1RM.

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Score = Load.

Warm-up:

90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85%        

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then…

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2) Complete the following for time:

9-7-5 Snatch (102kg/70 kg or 85% 1RM)

100-100-100 DU’s

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Time Cap 15 min

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Score = Time/Time Cap plus 1 sec/rep missed

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Scaling –

Snatches – 85% 1RM or 21-15-9 on a moderate load!

100 Du’s – 200 Singles

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Annie Thorisdottir flips The Pig 2.0 at the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.).