27-July-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobilise

– Hip / Glute

– Groin

– Shoulders

3 Rounds of:

5 Goblet Squats

5 Push Press

5 Ring Rows

Warm-up for WOD

Metcon

Metcon (Weight)

EMOM

Minutes 1-5

3 Front Squats

2 Pull-ups

Minutes 6-10

3 Thrusters

2 Pull-ups

Minutes 11-15

2 Squat Cleans

2 Pull-ups

Minutes 16-20

1 Split Jerk

2 Pull-ups

Score is the total barbell weight lifted