Announcements
Try Pilates for FREE. Use ROMWOD after your session.
CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-15: Warm-up (No Measure)
Rowling
– 1 KB Deadlift for every metre over / under 100m
SGDL Group Drills and building to start weight
15-30: Snatch Grip Deadlift (5-5-3×5 every 3 mins)
30-45: WOD / Skill Prep (No Measure)
Overview of WOD movements. Build to working weight and warm-up pull-ups.
45-47: Dry Run (No Measure)
Perform the following using your chosen weight / scale, if you cannot perform the reps unbroken, adjust your scale:
9
Thrusters
Pull-ups
50-55: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups