CrossFit Trafford – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
100 Skips (Single Under)
3 Rounds
20 Walking Lunges
10 PVC Back Squat
10 KB Swings
Weightlifting
Back Squat (GVT – 10×10)
Strict 60sec rest period between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP – Ascending Ladder – 1,2,3….
– Floor Press 80% of 5RM (using safety bar on rack)
– Burpee
1 Round is a complete cycle of Floor Press and Burpees. So your score is the total rounds + additional reps.