• Trigger/Warm-up/Mobilise/Activate

  • 1) Back Squat
  • *4-4-4-4-4
  • (65% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)

  • then…

  • 2) Complete the following for time:
  • 20 Burpees then 3 Rounds of the following:
  • * 10 Push Jerks (42kg / 70 kg)
  • * 50 DU’s
  • * 5 Ring Muscle-up’s
  • once 3 rnds are complete, finish with 20 m front rack walking lunge (42kg / 70 kg)

  • Score = Time

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

  • Featured Image – Algoa CrossFit Pool WOD – St Georges pool (Saturday 4 Jan 2014)