17-May-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-15: Warm-up (No Measure)

Behind Neck Jerk PoP & Coach Lead Drills

15-30: Behind The Neck Jerk (5-5-5-5-5 w/ 3 min clock)

30-36: WOD / Skill Prep (No Measure)

Setup for station / equipment for WOD

36-38: Dry Run (No Measure)

Partner A test out 3 reps of each movement in sequence and then Partner B repeats.

39-55: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP in 16 minutes

Buy In:

150 meter DeadBall Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (28/20kg)

10 Burpees

5 GTOH (20/15kg)

Partner B performs:

Max Wall Ball Shots (10/6kg)

Partners rotate each round until team completes 150 Wall Balls. Then, in time remaining continue the AMRAP of the 15/10/5 rep rounds above (one partner working at a time)