• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following DU’s:
  • .
  • a) 5 Min to take 3 opportunities to determine your Max unbroken reps – Score = Total Unbroken Reps
  • Rest 2 min
  • b) Max reps in 1 min, Rest 1 min, Max reps in 1 min, Rest 1 min, Max Reps in 1 min – Score = Total Reps
  • Rest 2 min
  • c) Maximum number of BACKWARDS DU’s completed in 2 min – Score = Total Reps (NO PRACTICE ALLOWED ON THESE AFTER A OR B)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 600 m Row or 60 SDHP (13 kg / 20 kg) 
  • 21 Strict Ring Dip’s 
  • 500 m Row or 50 SDHP (13 kg / 20 kg)
  • 15 Strict Ring Dip’s
  • 400 m Row or 40 SDHP (13 kg / 20 kg) 
  • 9 Strict Ring Dip’s
  • 300 m Row or 30 SDHP (13 kg / 20 kg)  
  • 6 Strict Ring Dip’s
  • 200 m Row or 20 SDHP (13 kg / 20 kg) 
  • 3 Strict Ring Dip’s
  • .
  • Time Cap = 18 min
  • .
  • Score = Time OR Time Cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – A super team, Team Reebok West, who will partake in the CrossFit Team Series starting on 28 August 2014 (Image courtesy of CrossFit, Inc.)