CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2x
– 100 Skips
– 10 Ring Rows
– 5 Inch Worms w/ Press-up
Gymnastics
Pull-ups (5×5 @1241)
Progressions:
– Standing on feet
– Standing on toes
– Strict dead hang
Weighted Pull-ups (5×5 @1241)
Metcon
Partner CrossFit Football 10,000lbs – Time Cap 15 Mins (Time)
Lift 10,000 lbs (4,536kg) as fast as possible using only one rep of the following:
Back Squat – 1 Rep
Press – 1 Rep
Deadlift – 1 Rep
You may only do one rep at a time and must cycle through all three lifts to complete one round. You must each perform a full round on rotation.
You may use two bars – 1 for Squat & Press, 1 for Deadlift.