CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
In pairs, partner A rows, while partner B works through:
3 Ring Rows
4 KB Deadlifts
5 Air Squats
// Swap positions and repeat
10-27: WOD / Skill Prep (No Measure)
Clean PoP
Front Squat PoP
Build to working weight – up to 60/40kg
27-29: Dry Run (No Measure)
5 Front Squats
15 Bent Over Rows
30-55: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Front Squats (60/40kg)
15 Bent Over Rows