27-July-16 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip/Glute Mobility

Shoulder / Lat Mobility

2 Rounds of:

– 10 PVC Front Squat

– 3 Burpees


Front Squat (15-10-5-3-3-3-3-3)


Mongo (2016) (AMRAP – Reps)

26 Min AMRAP

1 Mile Run

25 Hang Power Snatch

7 Pull-ups
Adv (Rx): 45/35kg

Int: 35/25kg

Beg: 25kg/15kg

These weights are guidelines – we don’t care if you go RX, we want you to go at a weight you can manage!

Each movement is 1 rep, your score is the total number of reps you complete. Each 1 mile run is 1 rep.