CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run, then 2 Rounds of: – 10 Bent Over Row (20/15kg Bar) – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (Weight) EMOM for 16 Minutes perform: Odd: 5 Deadlifts Even: 5 Burpees Your score is the total weight you lift –[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 200m Jog 3 Burpees Weightlifting Push Jerk (20 Minutes working in sets of 5) Metcon Metcon (No Measure) EMOM for 13 Mins – 1 Gasser with Sprawl EARN YOUR REST