CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Sumo Deadlift High Pulls
10 Wall Balls (6/4kg)
20 Backward Lunges
Weightlifting
Back Squat (15-10-5-3-3-3-3-3)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest