• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Legless Rope climb
  • 2 ascents – 2 ascents – 2 ascents – 2 ascents – 2 ascents
  • (3,7 m equals 1 rep)
  • Rest 2-3 min btwn repeats
  • Scaling – Leg assisted rope climb (same ascents above) OR Rope Pull-up’s (12 reps) OR Leg assisted rope pull-up (12 reps) OR Rope Rows (12 reps)
  • .
  • then…
  • .
  • 2) Complete 21-18-15-12-9-6-3 of the following for time:
  • Push-Up’s
  • KB Swings (16 kg / 24 kg)
  • Sit-up’s
  • .
  • Time Cap 15 min
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Jason Khalipa on the Burden Run of the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)