CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
2x
5 Hang Power Cleans (Empty Bar)
5 Front Squats ( Empty Bar)
3-second hold at the bottom
10 Front Rack Barbell lunges
Weightlifting
‘Squat’ Cleans (5-5-5-5-5)
Metcon
10 TONNE (Time)
In a pair, Clean 10,000kg* as fast as possible. Both perform 1 Burpee over the bar EMOM.
RX: 10k / 6k kg
2: 8k / 5k kg
1: 6k / 4k kg