CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds of:
20 Walking Lunges
10 Sit-ups
10 DB Power Cleans
Metcon
Perform 17.2 w/ Dumbbells 22.5/15kg (12 Minutes)
Rest 5 Mins
Perform 17.5 w/ Dumbbells 15/10kg
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Rx: 22.5/15kg
T2B Scale – hanging knee raises
MU Scale – Pull-up then Dip
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
USE DUMBBELLS
Rx: 15/10kg
For single unders perform 70 Reps