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/Ups –> 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.