• .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Thruster
  • 3-3-3-3-3
  • Rest 3 min between repeats
  • .
  • Score = max load for 3 reps
  • .
  • then…
  • .
  • 2) Complete 8 Rounds of the following for time:
  • 8 Wall Ball’s (7,5 kg / 10 kg)
  • 8 Burpee Pull-up’s
  • 8 Thrusters (30 kg / 43 kg)
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Dean on “The 50’s” at the at the Africa Regional of the Reebok CrossFit Games (Image courtesy of Reebok SA)