GW

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Trigger/Warm-up/Mobilise/Activate

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1) Complete 15-12-9 of the following for time:

Bar Muscle-up

Snatch (Squat) (61 kg/ 43 kg)

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Time Cap = 12 min

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

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Scaling:

Complete 15-12-9 of the following for time:

Pull-ups/Ring Rows and Dips (Ring/Bar/Par.)

Snatch (Squat) (appropriate loading)

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Time Cap = 12 min

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

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then…

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2) Strict Press – Every 90 seconds complete 3 reps at (90% 1RM)

3-3-3-3-3

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Score = Load

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – “I go in each day to get better, to learn more, to help myself so I can help others and give back.” — Margaux Alvarez, three-time CrossFit Games (Image & Quote courtesy of CrossFit, Inc.).