- 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
- .
- Score = Time Or Time Cap plus 1 sec/rep missed
- .
- then…
- .
- 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
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – (CrossFit Pyramid Image courtesy of CrossFit, Inc)