21-July-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

15-20 Mins for the warm-up

Mobility

– Hip / Glute

– Groin

10 Air Squats

15 KB Swings

200m Jog

10 Back Squats 20/15kg

15 KB Swings

200m Jog

Warm up to working weight

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
You can use two bars and the BS bar may be lifted from a rack.

Rx: BS 102.5/75kg

Rx: DL 125/ 92.5

Scale accordingly – but you should be lifting a heavy weight!