CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm Up
2 Rounds each of;
300m Row
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 (10-10-10-10-10)
Metcon
Sale Sharks Row (Distance)
6 Rounds of 30:30 for maximum distance on the Rower