CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
5x Down & Finish
5x Elbows High & Outside
5x Muscle Snatch
5x High Hang Power Snatch
5x Hang Power Snatch
10-10 Hang Power Snatch
15-24: Hang Power Snatch (3×10 w/ 3 Min Sets)
24-29: WOD / Skill Prep (No Measure)
29-49: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
4 DB Snatch w/ Each Arm
6 DB O-Head Lunges w/ Each Arm
200m Run
Adv (Rx): 22.5/15kg
Int: 15/10kg
Beg: 10/7.5kg