22-April-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3rds of

20 Russian Swings

12 Back Extensions

5 Arches & Hollows

Gymnastics

Core Crusher

*The aim is to make passing wind a chore!!!

Metcon

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
Substitute MU’s –

5 MUs = 5 Pull Ups & 5 Dips

10 MUs =10 Pull Ups & 10 Dips

etc…..