• WM
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Thruster
  • Find your new 1RM
  • (Beginners can work up to a challenging but safe load for 3 reps)
  • .
  • Score = Load (Record your new 1RM value in your books)
  • .
  • Then…
  • .
  • 2) Complete the following 3 couplets for time…
  • .
  • 2 rounds of:
  • Run 300 m
  • 10 Thrusters (48 kg / 80 kg OR on 65% of your new 1RM)
  • .
  • …straight into…
  • .
  • 2 rounds of:
  • 100 DU’s
  • 10 Thrusters (36 kg / 60 kg OR 50% of your new 1RM)
  • .
  • …straight into…
  • .
  • 2 Rounds of:
  • 500 m Row OR 50 SDHP (13 kg / 20 kg)
  • 10 Thrusters (24 kg / 40 kg OR 35% of your new 1RM)
  • .
  • Time Cap = 18 min
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • * There is no rest between the 6 rounds. Prepare your BB bumpers and plates for loading purposes before the tart of the Met Con.
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Cody Anderson (left) and James Hobart on “Double Grace” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)