CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
20 Alt. Backward Lunges w/ PVC O/Head
10 PVC Split Jerks
Weightlifting
Split Jerk (3-3-3-3-3)
Metcon
Metcon (Time)
5-10-15-20-25-20-15-10-5
Box Jumps
10-20-30-40-50-40-30-20-10
Double Unders (Reps x2 for SUs)