CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Warm-up
Metcon
Smykowski (Time)
For Time:
Run 6k
60 Burpees Pull-ups
In honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006
To learn more about Smykowski click here
To run the 6km you will do the following:
Step 1: Infiniti 5km Route
Step 2: 800m Route
Step 3: 200m Route
To scale the burpee pull-ups, you can do standing ring pull-ups or ring rows.