CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
10 Good Mornings
10 Sumo Deadlift
5/leg SLDL w/ KB
Weightlifting
Sumo Deadlift (10-10-3×10 w/ 3 Min Clock)
Metcon
6000kg (Time)
Shift 6000kg as a pair for time, IGYG, you have one barbell and you must decide the weight.
Minutes 0-4 you will Snatch the barbell, after that you will perform Thrusters – The barbell weight may not change.
12 Minute time cap. If you are time capped, add on 1 second for every KG you failed to lift.