27-March-2019 – CrossFit

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.