13-July-2019 – CrossFit

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.