CrossFit Trafford – CrossFit
Warm-up (No Measure)
Rowling – In partners/3’s!
6 Rounds each
However many metres you are under or over the 100m you must do the
E.g You row 105m……You must do 5 Burpees, 5 Air Squats, 5 KB swings
Max reps is ALWAYS set by your least dominant leg!
In a Squat Rack, attach a band to the J-Pegs at just below hip height and use to sit down and drive out of the Pistol.
4 Rounds For Time
10 Evil Wheels
20 Plate GTOH 20/15kg
30 Plate O/Head Walking Lunges 20/15kg