CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Gondola Stretch 20/Side 3 Rounds 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Bench Press (10-8-6-3-3-3) Metcon Metcon (Time) For Time….Complete 50 Press Ups 50 KB Swings (28/20) 50 DU’s 2 Min Rest 30 Hang Power Clean and Press Rx 50/35 2: 40/25 1: 30/17.5