12-January-2018 – HIIT
CrossFit Trafford – HIIT Warm-up Warm-up (No Measure) 2 Min warm-up pace row Metcon Metcon (No Measure) Perform a Gasser w/ Down/Up EMOM for 10 Mins – Aim is to maintain pace each round. Metcon (AMRAP – Rounds and Reps) 10 Min ascending ladder, ratio of 1:1:2 Cal Row Burpee KB Swing