• Trigger/Warm-up/Mobilise/Activate
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  • Complete the following for time:
  • 10 Clean & Jerk (43 kg / 60 kg)
  • 20 SDHP (13 kg / 20 kg) or 200 m Row
  • 30 HR Burpees
  • 40 Wall Ball’s (6,3 kg / 9,1 kg)
  • 50 SDHP (13 kg / 20 kg) or 500 m Row
  • 40 T2B
  • 30 KB Swings (32 kg / 24 kg)
  • 20 SDHP (13 kg / 20 kg) or 200 m Row
  • 10 HSPU’s
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  • Time Cap = 25 min
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  • Score = Time Or Time Cap plus 1 sec/rep missed
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  • then…
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  • Complete the following for time:
  • 2 min of cumulative L-sit (parallettes) – 10 kg wall ball under heels
  • 2 min of cumulative HS hold
  • 2 min of cumulative OHS bottom hold (20 kg / 40 kg) *squat down in OHS and hold for 2 min’s
  • .
  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – (CrossFit Pyramid Image courtesy of CrossFit, Inc)