CrossFit Trafford – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
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 (Time)
12 Min AMRAP OR 5 Rounds, which ever comes first.
25 knee raises
50 Single Unders
15 MB Cleans
If the time cap beats you, every rep you were under completing the five rounds incurs a 1 second time penalty. Your score will be 15:00 + remaining reps, for example if you only complete four rounds your score time is 16:30