CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
15 KB Swings
20 Walking Lunges w/ Hands OH
6 Turkish Get-ups
10 Minutes to warm-up your DL to 80% of your 1RM. Use the following reps:
10-8-6-3-3-3-1
Metcon
LUMBY (AMRAP – Rounds and Reps)
28 Minute AMRAP of:
1 Deadlift @ 80% of 1RM
9 Bar Over Burpees
7 DB Snatch*
1 Turkish Get-up*
* Alternate sides
Rx: 22.5/15kg
2: 17.5/12.5kg
1: 12.5/10kg