6-July-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute

– Shoulders

3 Rounds of:

5 Push Jerk 20/15kg

20m Backward Lunge

Weightlifting

Push Jerk (3-3-3-3-3 on a 3 min rolling clock)

Bar to be cleaned from the floor

Metcon

Metcon (Time)

Rainhill WOD 1

8 Min Time Cap

3 RFT of;

200m Run

10 STOH (Anyhow)

50 DU/100 SU

5 Min Rest

Rx – 60/35kg

2 – 50/30kg

1 – 45/25kg

Metcon

Metcon (AMRAP – Reps)

Rainhill WOD 3

In a 2 minute window;

Calorie Row – 12 (male)/10 (female)

15 Cleans (Anyhow)

AMRAP Bar Over Burpees

Your score is the amount of burpees you complete within the 2 min time cap.

Rx – 55/30kg

2 – 45/27.5kg

1 – 40/25kg