CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Calf Mobility
10 PVC Pipe Thrusters (Demo Points of performance)
6 x 5 second paused Goblet Squats
10 PVC Pipe behind the neck presses
Weightlifting
Thruster (3-3-3-3-3)
15 Minute Time Limit
You have 5 sets to work to a heavy set of 3 reps.
Metcon
Manchester Strong #FuckTerrorism (Time)
200m Run
22 Deadlifts
400m Run
22 Bar over Burpees
800m Run
22 Jump Lunges
Rx – 100/60kg
1- 80/45kg
2- 60/30kg
***10 Burpee Penalty for every bar dropped/bounced***
Penalties are completed at the end of the WOD!