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