CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Sumo Deadlift High Pulls
10 Wall Balls (6/4kg)
20 Backward Lunges
Weightlifting
Back Squat (15-10-5-3-3-3-3-3)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here