13-August-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, then 2 Rounds of:

– 10 Bent Over Row (20/15kg Bar)

– 5 Inch Worms w/ Press-up

Weightlifting

Bent Over Row (20-15-10-10-10-10-10)

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here