21-April-2017 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

2 Rds

50 SUs

20 Backward Lunges

10 Med Ball Cleans


Front Squat (5-5-5-5-5)

Bar STARTS on the floor. You must clean the bar to the Front Rack Position.


Metcon (Time)

For time;

150 KB Swings

2 Burpees EMOM

REST for 3 mins minimum after you have finished, then start your 800m Row finisher!
Rx – 28/20kg

1) 20/16kg

2) 16/10-12kg

800m Row (Time)

Max Effort 800m Row