CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
15 Ring Rows
10 Press Ups
5 A Frame Press Ups
Weightlifting
Shoulder Press
G.V.T. – Strict 1 min rest/Round
Metcon
Metcon (Time)
15, 10, 5 Reps of:
Hang Power Snatch
Box Jumps (24″/20″)
Pull Up
Rx – (45/35kg)
1) – (35/25kg)
2) – (25/15kg)
Metcon
500m Row (Time)
Max Effort 500m Row