CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
Points of Performance of Clean, Cluster & Thruster
5-15: Warm-up (No Measure)
20 Alt. Lat Lunges w/ Floor Tap
10 Air Squats
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Clean Tekkers
Thruster Tekkers
15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock)
Full depth must be achieved for each movement.
30-35: WOD / Skill Prep (No Measure)
Clear Bars from Skill & get DB ready for WOD
35-37: Dry Run (No Measure)
Setup for WOD and dry run of movements
37-49: Metcon (3 Rounds for reps)
3 Rounds – In 3 Mins
10 Pull Ups
10 Evil Wheels
Max reps Hand Release Press Ups
Rest 1 Min per round