CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip/Glute Mobility
Shoulder / Lat Mobility
2 Rounds of:
– 10 PVC Front Squat
– 3 Burpees
Weightlifting
Front Squat (15-10-5-3-3-3-3-3)
Metcon
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.