CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
In partners; 2 Rounds each
1 person row 300m
1 person
9 Scap Pulls
6 Deadlifts – Empty Bar
3 Wall Balls
Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
If no rowers are free…..move on to Press Ups and go back to the row when it is free.
Scaled WOD = 20 reps of everything.
ENJOY IT. x