30-July-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

200m Run, then 2 Rounds of:

– 10 Bent Over Row (20/15kg Bar)

– 5 Inch Worms w/ Press-up

Weightlifting

Bent Over Row (20-15-10-10-10-10-10)

Metcon

Metcon (Weight)

EMOM for 16 Minutes perform:

Odd: 5 Deadlifts

Even: 5 Burpees

Your score is the total weight you lift – but leave your ego at the door, play safe!