CrossFit Trafford – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
100 Skips (Single Under)
3 Rounds
20 Walking Lunges
10 PVC Back Squat
10 KB Swings
Weightlifting
Back Squat (20-15-10-5-5-5-5-5)
Metcon
Metcon (Time)
21-15-9
KB Swing
Deadlift
Adv (RX) – 60/40kg & 24/16kg
Int – 45/25kg & 16/12kg
Beg – 30/15kg & 12/10kg