15-September-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

20 Mins MAX for the w-up & setup

Mobilise

– Glute / Hip

– Shoulders

2 Rounds of:

5 Power Cleans

5 Thrusters

5 A-Frame Press-ups

Get setup for the WOD

Metcon

9/11 Tribute (Time)

Complete the following for time:

2001 meter Run (1 Mile + 400m)

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row
You have 1 barbell – adjust your weights for the movements as required.

40 Min Time Cap