31-October-2017 – CrossFit

CrossFit Trafford – CrossFit

Happy Birthday Dempsey Lad. x

Warm-up

Warm-up (No Measure)

2 Rounds

10 Sumo Deadlifts (20/15kg)

5 Upright Rows (20/15)

10 Sumo Front Squats

Weightlifting

Sumo Deadlift High Pull (10-8-6-3-3-3)

Metcon

Metcon (Time)

Buy In – 200m Run

2 Rounds of:

9 Power Cleans

7 Front Squats

5 Bent Over Row

Cash Out – 200m Run
RX: 70/45kg

2: 55/35kg

1: 40/25kg