CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Push Press
10 Band Chest Press
10 Band Pull Aparts
10 Scap Pull-ups
10 Ring Rows
Gymnastics
Superset the two below movements
3 sets to Total Failure
Pull-ups
Dips
Metcon
Metcon (Time)
150 STOH ‘Anyhow’ (15 Min Cap)
Every time you put the bar down, you run 200m
RX: 60/45kg
2: 50/35kg
1: 35/25kg
If you time cap, add 1 second to the 15 min cap for each incompleted rep