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