WMG

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Trigger/Warm-up/Mobilise/Activate

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1) Front Squat 2-2-2-2-2-2 (96% of 1 RM) *Last completed 6 May (if you missed, complete on 93% 1RM)

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Scaling for Beginners:

Front Squat – a moderately heavy load with excellent form

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then…

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2) Complete the following Sprint Chipper for Time:

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15 OHS (70 kg / 42 kg)

100 DU’s

5 Legless Rope Climbs

100 DU’s

15 OHS (70 kg / 42 kg)

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Time Cap = 5 min

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

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Scaling:

Complete the following Sprint Chipper for Time:

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15 OHS (Appropriate loading with excellent form)

100 Single Skips

5 Leg Assisted Rope Climbs (Or 10 Rope Pull-up’s/Rope Rows)

100 Single Skips

15 OHS (Appropriate loading with excellent form)

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then..

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3) AMRAP Strict Muscle-up’s for 5 min

Scaling – AMRAP 5 Strict Pull-up’s and 5 Strict Dips for 5 min

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Score = Reps

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Featured Image – Matt Chan on “Randy” at The South Regional (Image Courtesy of CrossFit, Inc.)