CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Shoulders
3 Rounds of:
5 Push Jerk 20/15kg
20m Bear Crawl
Weightlifting
Push Jerk (3-3-3-3-3 on a 3 min rolling clock)
Bar to be cleaned from the floor
Metcon
Metcon (3 Rounds for reps)
3 x 4 Min AMRAP
2 Burpee Box Jump Over 24/20″
3 Front Squat
Rest for 2 Mins between Rounds
Rx: 60/40kg
2: 45/30kg
1: 30/20kg