Announcements
Last week of the current cycle – PB TIME
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Posterior Mobility
3 Rounds
15 KB Swings
20 Walking Lunges w/ Hands O/Head
Warm up your hang clean
Metcon
Mongo 2017 (AMRAP – Rounds and Reps)
27 min AMRAP
1 Mile Run
25 Hang Power Cleans
7 Pulls
17 DU’s
Rx+ – Weighted Vest, 70/50KG Bar
Rx- 60/40kg Bar
2) 45/25kg Bar
1) 30/15kg Bar