CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
15/arm Gondola Punts
15 Red Band Chest Press
15 Red Band Pull Apart
20 Plank Shoulder Taps
15-30: Bench Press (10-10-3×5 w/ 3 Min Windows)
30-35: WOD / Skill Prep (No Measure)
5 Rounds for Time of:
10 Power Cleans 60/45
15 Wall Balls 10/6
Rest 5 Mins
Max reps DUs in 5 mins
Metcon (Time)
Part 1
Metcon (AMRAP – Reps)
Part 2