CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
Box jumps are not being scaled to step-ups – scale the height. Use a stack or singular bumper plates. You must perform a two footed take-off / landing.
5-8: Warm-up (No Measure)
2 Rounds of:
20 Walking Lunges
10 PVC Good Mornings
8-18: WOD / Skill Prep (No Measure)
KB Snatch Tekkers
– Single Arm Swing
– Snatch*
*Don’t be tentative or slow in the punch – that’s when you’ll bruise your wrist
20-55: Metcon (Time)
In Pairs – 1 Rows, 1 Works
Row 2000m (200m splits)
15 KB Swings
Rest 2 Mins
Row 2000m (200m splits)
12 KB Snatch (6/arm)
Rest 2 Mins
Row 2000m (200m splits)
6 Box Jumps
WW (Rx+): 28/20kg
Adv (Rx): 24/16kg
Int: 16/12kg
Beg: 12/10kg