- .
- 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)