24-July-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)


– Hip / Glute

– Groin

2 Rounds of:

200m Run

5 Back Squats

8 Good Mornings

10 KB Swings


Back Squat (10-8-5-5-5 on a 4 min rolling clock)


The Complex Complex (Weight)

The following complex is 1 Rep, for the rep to count the barbell must not touch the floor until after the final Shoulder to Overhead and the bar is controlled back to the floor – a drop equals a NO REP.

1 Clean (Power is allowed)

3 Front Squats

5 Shoulder to Overhead

Your score is the total weight you lift in a 15 Minute window. Your weight for each 1 rep of the complex is 1x the weight on your barbell – All you need to count is the total complete reps!