CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Each
In Partners (Share a rower)
300m Row
10 Bent Over Rows
10 Box Dips
10 Wide Press Ups
Gymnastics
Supine Ring Row (5 x 10)
Metcon
Metcon (AMRAP – Reps)
5 Rounds
12 X Barbell BO Rows
6 X Barbell High Pulls
Max Reps Unbroken Pull Ups
2 Mins Rest/Rd
Scoring is MAX reps Pull Ups
Pull Ups can only be
Rx – Deadhang
1) – Kip
2) – Banded