MG

Trigger/Warm-up/Mobilise/Activate

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1) Bar Muscle-up:

Max Reps – Max Reps – Max Reps – Max Reps

*3 min rest between efforts.

** If you do not achieve 20 total reps in 4 sets, keep adding sets until you achieve 20 reps. Likewise, see the target reps for the scaling below.

*** Scaling – C2B Pull-up’s (30 reps); Pull-up’s (50 reps); Ring Rows (70 reps) – use bands as required or decrease leverage on the RR’s

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Score = Total Reps

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Then…

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2) Complete the following 3 Couplets for time…

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3 Rounds of:

30 DU’s

15 Box Jumps (20 inch/24 inch I.e. 51 cm/61 cm)

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…straight into…

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3 Rounds of:

30 DU’s

15 Strict Ring Dips

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…straight into…

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3 Rounds of:

30 DU’s

15 HR Burpees

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Time Cap = 15 min

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Score = Time or Time cap plus 1 sec/rep missed

* There is no rest between the 9 rounds. Prepare all your equipment before the start of the Met Con.

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dan Baily on the “21-15-9 Complex” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)