CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 x 30 Seconds Hang from Pull Up Bar
Then- 3 Rounds
5 A Frame Press Ups
8 Sit Ups
10 Inch Worms
Weightlifting
Push Jerk (5-5-5-5-5)
Metcon
RENA (Time)
Complete the following for time:
22 Pull-ups
10 Push Jerk @ 75% 5RM
81 Wall Balls 10/8kg