WM

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Trigger/Warm-up/Mobilise/Activate

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1a) Push Press – Push Jerk – Split Jerk

3-3-3-3-3 (i.e. 1 rep of each per set)

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Score = Load (Beginners and Novices – choose a load that is challenging but with which you can maintain good form)

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then…

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2) Complete the following for time:

21 STOH (70 kg / 42 kg)

500 m Run

15 STOH (70 kg / 42 kg)

500 m Run

9 STOH (70 kg / 42 kg)

500 m Run

6 STOH (70 kg / 42 kg)

500 m Run

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Time Cap = 15 min

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rebecca Voigt on the “Sprint Carry” at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)