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
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.