CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Partner Warm Up 2 Rounds each of; 300m Row 5 Hang Power Cleans (Empty Bar) 5 Front Squats ( Empty Bar) 3-second hold at the bottom 10 Front Rack Barbell lunges Weightlifting ‘Squat’ Cleans (20-15-10-10-10) Metcon Metcon (Time) Squat Challenge Buy IN 3 mins Rest Partner WOD[…]