15-February-2019 – CrossFit

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