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)