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