Trigger/Warm-up/Mobilise/Activate

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1) Strict Press 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) Triangular Couplet 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/games)

Complete 15-10-6 of the following for time:

Thruster (165lb/115lb i.e. 74,8kg/52kg)

Bar Muscle-up

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Time Cap 10 min

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

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Scaling:

Thruster (62,5% 1RM or Reduced loading)

C2B Pull-up’s (Pull-up’s/Ring Rows) & Bar Dips (Parallette dips) – 1 each for 1 Bar M-up

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then…

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3) Practice DU’s/TU’s for 5 minute

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Score = Longest Unbroken Set

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Eva (CrossFit Algoa) on “Amanda” at the 2015 Reebok CrossFit Games (Eva placed 4th in the Masters 45-49 yrs)