CrossFit Trafford – CrossFit
Happy Birthday Dempsey Lad. x
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo Deadlifts (20/15kg)
5 Upright Rows (20/15)
10 Sumo Front Squats
Weightlifting
Sumo Deadlift High Pull (10-8-6-3-3-3)
Metcon
Metcon (Time)
Buy In – 200m Run
2 Rounds of:
9 Power Cleans
7 Front Squats
5 Bent Over Row
Cash Out – 200m Run
RX: 70/45kg
2: 55/35kg
1: 40/25kg