CrossFit Trafford – CrossFit
Warm-up
Snatch Warm-up (Burgener) (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 Snatch (5-5-3-1-1-1)
3 Min rolling clock (18 Mins)
You get three attempts at each 1RM lift.
Metcon
Metcon (Time)
100 Wall Balls for time – 5 burpee over box every time you rest
Rx: 10/6kg to 10/9′ w/ a 24/20″ Box