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Trigger/Warm-up/Mobilise/Activate

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1) EMOM 5 min – 3 Back Squat (Last completed 13 April 2015)

(80% of 1RM – if you missed last week, complete 5 reps at 75%)

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2) Complete the following for time:

Run 300 m x 7 (W:R = 1:1; RPE 9/10)

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Score = Times

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –  Big congrats to Dave Levey and Dean Shaw of Team Green from CFEL’s sister box Algoa CrossFit on winning PTA Throwdown 2015 .