28-July-2016 – CrossFit

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