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