15-October-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

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Metcon

Metcon (No Measure)

5 Rounds for time of (capped at 15 min):

30 DU (60 SU)

20 Ring Rows

10 Box Jump Overs

5 Minutes Rest

10 Minutes Max Distance:

100m Run

3 Burpees

2 Minutes Rest

Tabata Hollow Rocks (Score total reps)

Metcon (Time)

WOD 1

Metcon (Distance)

WOD 2

Metcon (AMRAP – Reps)

WOD 3