CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds:
16 Back Step Lunges
5 A-Frame Press-ups
10-15: WOD / Skill Prep (No Measure)
PVC Split Jerk Drills
15-36: Clean and Jerk (1-1-1-1-1-1-1 w/ 3 min clock)
36-40: WOD / Skill Prep (No Measure)
40-55: Metcon (Weight)
In 15 mins, keep looping through the following:
200m Run
5 Front Squats (Increasing weight each Round)
5 Evil Wheels
Score is max weight shifted……UNBROKEN! If you drop the bar in between reps you MUST start from 1 again.