CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
20m Bear Crawl
5 Inch Worms w/ P-up
20m Wide Walking Lunges
Back Squat PoP & Group Drills
10-15: WOD / Skill Prep (No Measure)
Back Squat Set Up – How to Fail a lift.
15-35: Back Squat (10 x 10 E2MOM)
35-45: WOD / Skill Prep (No Measure)
45-57: Metcon (AMRAP – Reps)
In 5 Mins
Max Reps STOH 60/45KG
Rest 5 mins
500m Row Time Trial
55-57: 500m Row (Time)
Max Effort 500m Row