🙏🏻Remembrance Day 🙏🏻

CrossFit Trafford – CrossFit

Warm-up (No Measure)

Three Rounds of increasing effort:

8/5 Cal Bike 65% –> 75% –> 85%

8 Air Squats –> 8 Plate Deadlifts –> 8 Plate GTOH

5 Inch Worms –> 5 Down/UpsĀ –> 5 Burpees

10 Scap Pull-ups –> 10 Lat Pull-downs –> 5 Pull-ups

Warm-up (No Measure)

Teach

5 Snatch Grip Deadlift

5 High Hang Muscle Snatch

5 Hang Power Snatch

5 Front Squats

5 Push Press

5 Thrusters

Remembrance Day WOD (AMRAP – Rounds and Reps)

18min AMRAP

11x Hang Power Snatches 35/25kg

11x Burpees

11x Thrusters 35/25kg

11x Pull ups

On the 11th min pause for 1 whole minute IN SILENCE before carrying on.