CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
21-15-9
Air squats
PVC frontal raises
Round the world’s
Weightlifting
Overhead Squat (5-5-5-5-5)
Metcon
Metcon (Time)
5 Rounds for Time of:
3 Front Squats
6 Deadlifts
9 Push Press
You must use 1 Barbell for all movements
Adv (RX): 60/40kg
Int: 45/35kg
Beg: Up to 30/25kg
Metcon
100m Row (Time)
100m Row