CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 High Hang Power Cleans 20/15kg
5 Hang Cleans 20/15kg
5 Cleans 20/15kg
Weightlifting
Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1)
Complex High Hang Clean, Hang Clean, Clean – 4 Mins/Rd
Metcon
Metcon (2 Rounds for reps)
Partner Synchro Workout
Rnd 1 – 6 Min AMRAP DB Thrusters @ 15/10kg
Rnd 2 – 3 Min AMRAP Burpee Over DB
The movements must be performed in sync with your partner, if the movement isn’t synchronised, it’s a no rep. Team work and communication is crucial in this one.