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
—-
5 Cleans
5 Thrusters
5 Clusters
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)
Pull-up station
Wall Ball Station
Push Jerk Bar
35-37: Dry Run (No Measure)
37-51: Metcon (3 Rounds for reps)
Tabata Pull Ups
Rest 1 Mins
Tabata Wall Balls 10/6kg
Rest 1 Min
Tabata Push Jerks 45/30kg
You will have a total score for each full Tabata – 3 scores total