CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Weightlifting
High Hang Power Snatch (10-10-3×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Buy In: 800m Run
10 Box Jumps
20 Vaults (Scale to Lateral Step-over)