CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Shoulders
3 Rounds of:
5 Push Jerk 20/15kg
20m Backward Lunge
Weightlifting
Push Jerk (3-3-3-3-3 on a 3 min rolling clock)
Bar to be cleaned from the floor
Metcon
Sale Sharks Row (Distance)
6 Rounds:
Row for 30 Seconds
Rest for 30 Seconds
In the row period, row as hard as possible. Your score is the total distance rowed after 6 rounds.
Set your rower up for intervals – your official score is the one stored in the memory, not what the screen says immediately after the sixth round.