CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (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
Weightlifting
Hang Power Snatch (20 Minutes – Working in Sets of 5)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Partner Up*
1 Partner is the Judge/Cheerleader…..then swap!
Box Pull Ups or Banded Pull Ups only!
Rx – 45kg/30kg
A) – 35kg/25kg
B) – 25kg/15kg