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.)