• Trigger/Warm-up/Mobilise/Activate

 

    • 1a) “Grace” – Complete 30 Clean & Jerks (61 kg/43 kg) for time 

 

    • Score = Time (Record your Benchmark time)

 

    • Rest 2 min, then…

 

    • 1b) Complete 30 Push Jerks/Press (61 kg/43 kg or same as scaled load) for time

 

    • Score = Time

 

    • then…

 

    • 2) Complete the following Chipper for time:

 

    • 200 DU’s
    • 400 m Run
    • 150 DU’s
    • 30 Burpee Pull-up’s
    • 100 DU’s
    • 20 OHS (70 kg / 42 kg)
    • 50 DU’s

 

    • Time Cap 20 min
    • Score = Time or Time Cap plus 1 sec/rep missed

 

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

 

  • Featured Image – And you were complaining about today’s Double Under’s!? 2013 Reebok CrossFit Games jump rope demo! (Image courtesy of CrossFit, Inc.)