CrossFit Trafford – CrossFit
Warm-up
Clean Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
3 Rounds
10 KB Swings
10 Air Squats
10 Med Ball Cleans
Weightlifting
Hang Power Clean (Work to a 5RM in 20 minutes)
For the lift to count as a true 5 Rep Max, each clean needs to start and stop in the Hang Position – not the floor.
Metcon
Metcon (Time)
50 Air Squats Buy In
5 Rounds
6 Hang Power Clean
3 Toes to Bar
1 Burpee Over Bar
50 Air Squats Cash Out
Hang Power Clean 75% of 5RM