CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: Row 250m 10 KB Swing 10 Beat Swing Weightlifting Push Press (15-10-7-5-5-5) Metcon Metcon (3 Rounds for reps) AMRAP in 3 Minutes of: 3 KB Deadlift 5 Ring Rows 9 Air Squats Rest 1 Minute, 3 Rounds Total

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Row, then 2 Rounds of: – 10 PVC Bent Over Row – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (No Measure) EMOM – 16 mins Even – 20 KB Swings Odds – 10 Tv Lunge -DB O/HForfeit for any rounds uncompleted!