Trigger/Warm-up/Mobilise/Activate

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1) Back Squat 3-3-3-3-3 at 80% 1RM (Leave every 2 min)

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Score = Load

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then…

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2) Complete the following for time:

75 Clean (power) & Jerks/Push Press (40 kg/28 kg)

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

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Time Cap 5 min

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then…

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3) EMOM for 10 min – Sprint 200 m

* If you cannot make the start of the next rep, rest the next minute.

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Score = Total Time to complete the 2 km (If you miss a rep then you add 60 sec for that rep).

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Ben Smith and Katrin Tanja Davidsdottir – Winners of the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)