26 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of

10 air squats

5 Burpee Broad Jumps

16 walking lunges w/ hands OH

Gymnastics

Box Jumps (For Height) (Distance)

5-5-5-5-5

Metcon

Metcon (2 Rounds for reps)

6 Min AMRAP – In Pairs – Alternate Movements

30m Farmers Carry

AMRAP KB Swings

Rest 2 Mins

6 Min AMRAP – In Pairs – Alternate Movements

200m Row

AMRAP Wall Balls
Two Scores:

Rnd 1 Total Swings

Rnd 2 Total Wall Balls