CrossFit Trafford – CrossFit
Warm-up
Snatch Warm-up (Burgener) (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Metcon
Metcon (AMRAP – Rounds and Reps)
32 Min AMRAP
6 Power Snatch
6 Burpees
10 Front Rack Alt. Lunges
10 Knees to Elbow
Rx: 45/25kg
2: 32.5/20kg
1: 20/15kg