• Trigger/Warm-up/Mobilise/Activate

  • 1) “Isabel” Complete 30 Snatches (Squat) (43 kg / 61 kg) for time 
  • Score = Time (Record your Benchmark time)

  • then…

  • 1) Back Squat 
  • *6-6-6-6-6
  • (70% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)

  • then…

  • 1b) AMRAP the following for 12 min: 
  • 200 m Run (4 x 50 m shuttles)
  • 15 Ring Dips (scaling – bar dips; parallette dips; diamond push-up’s men / ladies)
  • 10 Power Snatches (43 kg / 60 kg)
  • I.e. 29 reps per round (count 50 m as 1 rep and round to the nearest 50 m if you hit 12 minutes whilst on the run!)
  • Score = Total Reps

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Lindsay Valenzuela on “Cinco 2”, 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)