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