26-August-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Air Squats

10 Good Mornings (20/15kg)

15 KB Swings
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!

Weightlifting

Deadlift (15-10-5-5-5-5-5)

PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Power Cleans

4 Turkish Get Ups

20 Waiter Carry Step Ups

(12/20kg for kettlebell)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!

Rx – 50/35kg

1) 40/25kg

2) 30/15kg