CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-19: Warm-up (No Measure)
2 Rounds
8 Broad Jump Burpees
10 Plate O/H Backward Lunges
50 SUs
19-21: WOD / Skill Prep (No Measure)
Get your gear out and setup
21-23: Dry Run (No Measure)
2 Mins to complete
25 DUs
5 Devils Press
20-40: Metcon (Time)
50-45-40-35-30-25-20-15-10-5
DU’s
10-9-8-7-6-5-4-3-2-1
Devils Press
10 min Rest
1 Mile Row (Time)
With the rower damper set to 6, row 1 mile (1600m) as fast as possible.