CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-20: Warm-up (No Measure)
2 Rounds Each – In Pairs, partner one holds a scap pull-up on the rig, while partner two works though:
5 Wall Balls
4 A-Frame Press-up
FS Tekkers and Build to your working weight
20-35: Overhead Squat (15 Mins to complete 5×5 (same weight))
35-40: WOD / Skill Prep (No Measure)
5 Mins to get to working weight and get ready. This should be at a weight, that you have to break up – if you do 30 unbroken, you’ll be doing it again heavier 😉
40-55: Pulling Grace (Time)
30 Clean & Jerks (60/40kg)
Every time you drop the bar – 5 Pull Ups