23-January-2018 – CrossFit

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