CrossFit Trafford – CrossFit
Warm-up
Push Press Warm-up (No Measure)
400m Row
3 Rounds
5 Hindu Press-ups
30m Bear Crawl
10 PVC Push Press
Weightlifting
Push Press (Work to a 5RM in 20 minutes)
Metcon
Metcon (AMRAP – Rounds)
EMOM ‘Death By’ Strict Pull-ups
Scaling / Progression:
– L1: Standing from squat
– L2: Standing from toes
Your score is the final round number in which you completed all pull-ups for that round.