CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (20-15-10-5-5-5-5-5) Metcon Metcon (Time) 21-15-9 KB Swing DeadliftAdv (RX) – 60/40kg & 24/16kg Int – 45/25kg & 16/12kg Beg – 30/15kg & 12/10kg