CrossFit Trafford – CrossFit


Warm-up (No Measure)


– Glute / Hips

– Hips / Groin

– Shoulders

Junk Yard Dog Part 1 then 2

– Pair up, 10 Rounds each

Death by EMOM – 5 Min Max

– Burpee

– Press-up

– Superman Back Raise

– Air Squat

Get prepped for the WOD


Remembrance Day WOD (AMRAP – Rounds and Reps)

18min AMRAP

11x Hang Power Snatches 35/25kg

11x Burpees

11x Thrusters 35/25kg

11x Pull ups

On the 11th min pause for 1 whole minute IN SILENCE before carrying on.
Scale the weight accordingly – this WOD wants to produce a pretty gassy response, if you’re struggling to get more than 1 thruster out, you’ve missed the stimulus by going too heavy.

Scale the pull-ups by using rings and doing standing pull-up variations.

Most importantly, hold tight at the 11th minute.