- Trigger/Warm-up/Mobilise/Activate
- .
- 1) 2 Push Press, 2 Push Jerk, 2 Split Jerk (work up to a 6 RM on this complex)
- 6-6-6-6-6
- Rest 3 min betwen sets
- .
- then…
- .
- 1b) Complete 3 Rounds of: the following for triplet for time:
- 50 DU’s
- 25 C2B Pull-up’s
- 10 Split Jerks (49 kg / 70 kg)
- Time Cap = 17 min
- .
- Score = Time or Time Cap plus 1 sec per rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Deck squats – TRF CrossFit Algoa Beach Wod