CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run 2x 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 (5-5-5-5-5) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRX: 60/45kg 2: 45/35kg 1: 30/25kg