CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
50 SUs
20 Backward Lunges
10 Med Ball Cleans
Weightlifting
Front Squat (5-5-5-5-5)
Bar STARTS on the floor. You must clean the bar to the Front Rack Position.
Metcon
Metcon (Time)
For time;
150 KB Swings
2 Burpees EMOM
REST for 3 mins minimum after you have finished, then start your 800m Row finisher!
Rx – 28/20kg
1) 20/16kg
2) 16/10-12kg
800m Row (Time)
Max Effort 800m Row