CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
2x
5 Hang Power Cleans (Empty Bar)
5 Front Squats ( Empty Bar)
3-second hold at the bottom
10 Front Rack Barbell lunges
Weightlifting
‘Squat’ Cleans (5-5-5-5-5)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
RX: 60/45kg
2: 45/35kg
1: 30/25kg