CrossFit Trafford – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
100 Skips (Single Under)
3 Rounds
20 Walking Lunges
10 PVC Back Squat
10 KB Swings
Weightlifting
Back Squat (GVT 10×10)
Strict 60sec rest period between sets
Metcon
Metcon (AMRAP – Rounds)
EMOM Death by Pull-ups
When you ‘die’ you move to:
5 Burpees EMOM until the remaining athlete ‘dies’ on pull-ups
Your score is the max number of pull-ups you get too within the minute.