Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 27-21-15-9 of:
Thruster (45kg/30kg)
C2B Pull-up’s
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TC = 12 min
Score = Time
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then…
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2) Complete the following EMOM for 10 min:
Even min: 15 Ring Dip’s
Odd min: 2 Legless Rope Climbs
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Score = Reps achieved (75 RD’s and 10 LRC)
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Scaling – Bar Dips/Assisted Ring/Bar Dips/ Parallette Dips
Scaling – Leg assisted/12 Rope Pull-ups/12 Leg assisted Pull-ups/12
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – #FroningFilm – coming soon! (Image Courtesy of CrossFit, Inc.)