Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time:

27 Thruster (43 kg/30 kg)

27 Pull-up’s

21 Thruster (50 kg/35 kg)

21 C2B Pull-up’s

15 Thruster (60 kg/42 kg)

15 Bar Muscle-up’s

9 Thrusters (70 kg/49 kg)

9 Ring Muscle-up’s

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Time Cap 12 min

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Score = Time OR Time Cap plus 1 sec per Rep Missed

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Scaling:

Reduced loading on the thrusters

Pull-up’s – Assisted PU’s/Ring Rows

C2B Pull-up’s – Assisted C2B PU’s/Assisted PU’s

Bar M-up – C2B PU’s/Assisted C2B PU’s/ Assisted PU Plus Bar Dips/Parallette Dips

M-up – C2B PU’s/Assisted C2B PU’s/ Assisted PU Plus Ring/Bar Dips/Parallette Dips

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then…

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2) OHS 3-3-3-10 (3’s on 80% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 65% 1RM, otherwise increase 2-5 kg from last week)

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Score = Loading on 3’s and Loading on 10

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rich Froning does it again. CrossFit Mayhem Freedom won the 2015 Reebok CrossFit Games Team event! (Image Courtesy of CrossFit, Inc.)