CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2x
10 KB Goblet Squats
12 KB Swings
14 Backward Lunges
Back Squat Warm-up – 5 Min to warm-up to your working weight for…
Weightlifting
Back Squat (5-5 & 3×5)
Metcon
Metcon (Weight)
12 Min EOMOM
6 KB Cleans/Arm
Cal Row (12cals Male/8cals Female)
You will partner up and alternate the equipment so we don’t have 16 people trying to get on 8 rowers.
Scoring is max Weight Lifted
RX: 28/20kg