Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Back Squat (85% 1RM) 3-3-3-3-3 (leave every 2 min)

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Score = Load

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then…

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2) AMRAP the following for 12 min:

20 Alternating Lunge Jumps

10 Burpee Box Jump Overs (61cm/51cm)

5 Kipping Deficit HSPU’s

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Score = Total Reps

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3) C2B Strict Pull-ups 5-5-5 (for load)

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Score = Load

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Scaling – Reduced loading or assistance

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Tammy-lee Taylor is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Tammy-lee was on Team Wolfpack (Cape CrossFit) that travelled to the Meridian Regional of the Reebok CrossFit Games in Denmark this year.