CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run, then 2 Rounds of:
– 10 Bent Over Row (20/15kg Bar)
– 5 Inch Worms w/ Press-up
Weightlifting
Bent Over Row (20-15-10-10-10-10-10)
Metcon
Metcon (Weight)
EMOM for 16 Minutes perform:
Odd: 5 Deadlifts
Even: 5 Burpees
Your score is the total weight you lift – but leave your ego at the door, play safe!