27-December-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds

20 Alt. Backward Lunges w/ PVC O/Head

10 PVC Split Jerks

Weightlifting

Split Jerk (3-3-3-3-3)

Metcon

If you can run, then run, if you have a medical issue you can row. Your medical issue can’t relate to increased weight due to Christmas pudding, sorry 😉

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row
ONLY COMPLETE IF YOU CAN’T DO THE RUN