CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds:
16 Back Step Lunges
5 A-Frame Press-ups
10-15: WOD / Skill Prep (No Measure)
PVC Split Jerk Drills
15-36: Clean and Jerk (1-1-1-1-1-1-1 w/ 3 min clock)
36-40: WOD / Skill Prep (No Measure)
40-57: Metcon (Time)
In under 10 mins, complete:
20 x Box jump over (24″ / 20″) – STEP UPS ARE PERMITTED
10 x Shoulder to overhead (60kg / 35kg)
10 x Pull ups (male) / 5 x Pull ups (female)
200m Run
10 x Toes to bar
10 x Front squat (60kg / 35kg)
20 x Box jump over (24″ / 20″) – STEP UPS ARE PERMITTED
Rest 5 Mins
In a 90 second window:
30 x Double unders or optional no penalty scale to 60 x Single unders
10 x Snatch anyhow (40kg / 25kg)
Max calorie row in remaining time