CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Sumo Deadlift High Pulls
10 Wall Balls (6/4kg)
20 Backward Lunges
Weightlifting
Back Squat (15-10-5-3-3-3-3-3)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Metcon
Metcon (Time)
Partner Double Karen
300 Walls Balls
25 Rep Max
5 Burpees each if you drop the Med Ball.