• Trigger/Warm-up/Mobilise/Activate
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  • 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
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  • then…
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  • 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
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  • Featured Image – Deck squats – TRF CrossFit Algoa Beach Wod