CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
20 Walking Lunges
15 KB Swings
10 KB Sumo Squats
Weightlifting
Front Squat w/ Pause (10-6-3-3-3-3-3)
@15X1 3 Minute Rolling Clock (21 Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
1 Snatch
3 Muscle Snatch
6 Over Head Lunges
200m Run
REST 2 mins
Rx: 60/45
2: 45/25
1: 30/15
Metcon
Metcon (Time)
50 KB Swings for time
Rx: 28/20kg
2: 24/16
1: 20/12