CrossFit Trafford – CrossFit
Warm-up
Push Press Warm-up (No Measure)
400m Row
3 Rounds
5 Hindu Press-ups
30m Bear Crawl
10 PVC Push Press
Weightlifting
Push Press (Work to a 5RM in 20 minutes)
Metcon
Metcon (Time)
21-15-9
– KB Muscle Snatch (Alternate Arm Each Snatch)
– Burpee Box Over 24”/20”