28-January-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

Points of Performance of Clean, Cluster & Thruster

5-15: Warm-up (No Measure)

20 Alt. Lat Lunges w/ Floor Tap

10 Air Squats

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Clean Tekkers

Thruster Tekkers

15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock)

Full depth must be achieved for each movement.

30-35: WOD / Skill Prep (No Measure)

Clear Bars from Skill & get DB ready for WOD

35-37: Dry Run (No Measure)

Setup for WOD and dry run of movements

37-49: Metcon (Time)

5 Rounds

25 Sit Ups

20 Jump Lunges

200m Run