CrossFit Trafford – CrossFit


Clean Warm-up (No Measure)

100 Skips (Single Under)

Posterior Mobility

3 Rounds

10 KB Swings

10 Air Squats

10 Med Ball Cleans


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 (AMRAP – Rounds and Reps)

50 Walking Lunges Buy In

9 Minute AMRAP

– 5 Deadlifts

– 3 Hang Power Cleans

– 1 Push Press

50 Walking Lunges Cash Out
The bar weight is determined by your Push Press

Your score is the total Rounds and Reps from the AMRAP, minus 6 for each minute you finish over 9 minutes.