Trigger/Warm-up/Mobilise/Activate

.

1) Front Squat 2-2-2-2-2-2 (80% of 1 RM)

.

Complete Every 2nd min (12 min)

.

Score = Load

.

then…

.

2) AMRAP 15 min:

100 DU’s

20 HSPU

10 Power Cleans (85 kg / 55 kg)

.

Score = Total Reps

.

3) HS hold (Static) max time without moving your hands

.

Score = Max Hold Time

.

* Scaling – use a wall or complete piked HS holds

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Annie Thorisdottir and Matt Fraser win the 2015 Open! See the full article at: http://games.crossfit.com/article/thorisdottir-and-fraser-win-2015-open (Image Courtesy of CrossFit, Inc.)