30 -November-2016 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

2 Rounds

10 Wall Balls

15 KB Swings

20m Bear Crawl


DB Thrusters (5-5-5-5-5)


Metcon (Distance)

In a 15 minute window – in a team of three, row as far as possible.

Partner A – rows (20 pulls per interval allowed before changing)


partners b and c complete an ascending ladder (3,6,9,12,15…) of:

-synchronised burpees over bar

-synchronised (linked arms) front rack lunges using a kettlebell – minimum 8kg!!! – no 4s or 6s unless there’s a valid reason i.e. Injury or just starting out.

-box jump overs (20/24)

*You need to set up a station with a rowing machine, barbell with bumper plates (weight doesn’t matter), two or three kettlebells of chosen weight and a box at chosen height – if you are in a team of mixed gender consider two different boxes.

**movements excluding box jump overs must be done in sync.

**box jump overs are to be done one person at one time.

**When changing over partners you must carry on your reps from where the previous partner left off.