CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
20 Alt. Backward Lunges w/ PVC O/Head
10 PVC Split Jerks
Weightlifting
Split Jerk (3-3-3-3-3)
Metcon
If you can run, then run, if you have a medical issue you can row. Your medical issue can’t relate to increased weight due to Christmas pudding, sorry 😉
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
ONLY COMPLETE IF YOU CAN’T DO THE RUN