Announcements
Last week of the current cycle – PB TIME
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2x
10 PVC Good Mornings
15 KB Swings
Dumbbell Snatch Tekkers – 5 Min to warm-up to your working weight for…
Weightlifting
Single Arm Dumbbell Snatch (GVT 10×10 w/ 60 Sec Rest)
5 with right arm, straight into 5 with left arm (or vice-versa)
Metcon
Metcon (AMRAP – Reps)
3 Rounds – For Reps
Max Rep Ring Rows
Max Rep Press-ups
Rest 2 Mins Between Rounds
RX+: Supine, 20/15kg Deficit
RX: Feet under the rings