CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Hip / Groin
– Calf
2 Rounds of:
5 Clean Pulls (Triple Ext.) 20/15kg
5 Front Squat
5 Cleans
Weightlifting
Complex – 3xClean 3xFront Squat (1-1-1-1-1 w/ 4 Minute Clock)
3xClean 3xFront Squat
Metcon
Metcon (Time)
15-12-9-6-3 (12 Min Cap)
Power Snatch
Pull-up
Rx: 60/45kg
2: 40/22.5kg
1: 20/15kg