CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
In pairs, partner A rows, partner B works through:
8 MB Thrusters 6/4kg
5 A-Frame Press-ups
10-25: WOD / Skill Prep (No Measure)
Power Clean Points of Performance & Drills
Practice sequence with of the complex
25-55: Bear Complex – For Weight (Weight)
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
* 1 Power Clean
* 1 Front Squat
* 1 Push Press
* 1 Back Squat
* 1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.
Eg. 1 round = 35 reps!
Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.