• Trigger/Warm-up/Mobilise/Activate
  • This will be the second of our “In-Box Summer Challenge Events”…the 1st was done last week and will be repeated later this week for all who missed!
  • Qualification Individual Workout 1 
  • Women: In 5 minutes, perform as many repetitions in the scheme of 3-6-9-12-15-18-21-24-27-etc of: 34 kg (75 pound) Front Squats / Bar-facing Burpees.
  • Men: In 5 minutes, perform as many repetitions in the scheme of 3-6-9-12-15-18-21-24-27-etc of: 52 kg (115 pound) Front Squats / Bar-facing Burpees.
  • For full event details and standards see: http://www.fittestincapetown.co.za/qualification-individual-workout-1/
  • Qualification Team Workout 1
  • Complete as many repetitions as possible in 4 minutes of: 34 kg (75 pound) Front Squats. Only women can perform repetitions in this part of the workout. Any 2 men assist in the transitions as “human rack”. Followed immediately by:
  • Complete as many repetitions as possible in 4 minutes of: 52 kg (115 pound) Front Squats. Only men can perform repetitions in this part of the workout. Any 2 women assist in the transitions as “human rack”.
  • For full event details and standards see:  http://www.fittestincapetown.co.za/qualification-team-workout-1/
  • Register here…http://www.fittestincapetown.co.za/register/
  • then…
  • 2) EMOM for 10 min complete:
  • 1st – 3rd min Max reps unbroken strict C2B Pull-up’s
  • 4th – 6th min Max reps unbroken strict Pull-up’s
  • 7th – 10th min Max reps unbroken kipping Pull-up’s
  • Score – Total Reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Podium from UWS Games 2013, powered by Reebok (1st CrossFit PBM, 2nd CrossFit Platinum and 3rd CrossFit Iron Angel)