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
Sale Sharks Row (Distance)
6 Rounds of 30:30 for maximum distance on the Rower
The rower damper must be set to ‘6’.