CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Groin
– Shoulder
3 Rounds of:
3 Front Squats
3 Thrusters
Warm-up to working weight
Metcon
Metcon (Time)
Double Partner Kalsu – Complete 200 Thrusters (Time cap of 30 Mins)
Min 1: Partner A Thrusts, while Partner B does 5 Burpees
Min 2: Swap over
Keep going, alternating movements each minute, until you have completed 200 thrusters between you.
If you fail to complete within the time-cap, add on 5 seconds to your time for every thruster you didn’t complete.
Rx: 60/45kg
2: 45/32.5kg
1: 30/25kg