30-January-2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, then

2 Rounds of:

3 Inch Worms

6 Burpees

15 Walking Lunges

Weightlifting

Split Jerk (6-6-6-6-6 :: 5 sets of 6 reps)

6 Reps/ 3 per leg

Metcon

Metcon (Time)

5 Rounds for Time of:

200m Run

20 KB Snatch (alternating arms)

10 Curtsey Lunges (alternating legs)
Adv (RX): 20/16kg

Int: 16/12kg

Beg: 12/10kg