CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm Up
2 Rounds each of;
300m Row
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 (20-15-10-10-10)
Metcon
Metcon (Time)
Squat Challenge Buy IN
3 mins Rest
Partner WOD – I go/You go
40/30/20/10
KB Swings
Tuck Jumps
RX+: 28/20kg
RX: 24/16kg
2: 20/12kg
1: 16/10kg