CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
10 Red Band Pec Stretches
10 PVC Pec Stretches
10 Dips
10 Bent over rows
Weightlifting
Bench Press (5×5)
Metcon
Metcon (AMRAP – Reps)
In a 7 minute window
Run 800m
In remaining time amrap
7 Thrusters
7 burpees over the bar
Rest 5 minutes
3 minutes
Max weighted sit ups
Scoring is total Reps of AMRAP & Max Sit Ups!