15 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

200m Run – Buy In

3Rds

12 DB Bent Over Rows

6 A Frame Press Ups

3 Burpees

200m Run – Check Out

Weightlifting

Pec Punisher

Tri-Sets

5 Rds of:

– Max Rep DB Floor Press

– Max Rep Ring Press-up

– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.

Each round is scored based on reps completed on HR Press Ups

Metcon

Metcon (AMRAP – Rounds)

15 Min EMOM ‘Death By’

10 D/Us OR 20 Singles

Thrusters

If you fail on round 8, you have to carry on trying to achieve 8 Thrusters each minute until the end.

Adv (RX): 52.5/35kg

Int: 35/25kg

Beg: 20/15kg

Metcon

Metcon (AMRAP – Reps)

Max Reps Burpees in 1 Min