CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
2 Rounds of
3 A-Frame Press-ups
6 Push Jerks (Empty Bar)
9 Deadlifts (Empty Bar)
12 Alt. Backward Lunges
Metcon
Metcon (Time)
3 Rounds
Partner 400m Med Ball Carry
IGYG
5 Pull Ups
10 Press Ups
15 Squats
4 mins to find 4 RM Deadlift
3 Rounds
Partner 400m Farmers Carry
IGYG
5 Pull Ups
10 Press Ups
15 Squats
4 mins to find 4 RM Push Jerk