CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-13: Warm-up (No Measure)
2 Rounds
15 Russian KB Swings
10 Upright Rows
SDHP PoP Drills
13-34: Sumo Deadlift High Pull (10-8-3×5 every 3 mins)
34-36: WOD / Skill Prep (No Measure)
36-55: Metcon (Time)
6 Rounds of
10 OH Backward Lunges (40/25kg)
8 Burpee Box Overs
6 T2B
Rest 3 mins
Max Cals Row in 2 mins
n/a: Metcon (Calories)
Scoring for part 2