CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: 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
15-35: Power Snatch (In 20 Mins 5-5-5-5-5)
35-40: WOD / Skill Prep (No Measure)
Mobilise calfs / hammies
40-55: 1-Mile Run (Time)
Max Effort 1-Mile Run