19-March-2019 – CrossFit

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