GW

.

Trigger/Warm-up/Mobilise/Activate

.

1) Back Squat

2-2-2-2-2-2 (80% of 1 RM) Started 15 Sept (wk 1 – 75%)!

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

.

then…

.

2) Complete the following for time:

40 HR Burpees (burpee ends by jumping over the wall ball)

40 Wall Balls (6,3 kg / 9,1 kg)

30 HR Burpees (burpee ends by jumping over the wall ball)

30 Wall Balls (6,3 kg / 9,1 kg)

20 HR Burpees (burpee ends by jumping over the wall ball)

20 Wall Balls (6,3 kg / 9,1 kg)

.

Time Cap = 18 min

.

Score = Time OR Time Cap plus 1 sec/rep missed

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Women’s contestants completing burpees on “The Beach” event at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)