CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
PVC Thrusters, all of them – Coach will lead you
15-22: WOD / Skill Prep (No Measure)
Build Thruster to working weight
22-24: Dry Run (No Measure)
25-55: Metcon (Time)
9 Burpee over bar
9 Thrusters (45/30kg)
1km Run
15 Burpee over bar
15 Thrusters (45/30kg)
1km Run
21 Burpee over bar
21 Thrusters (45/30kg)
1km Run