22-June-2018 – CrossFit

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