CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 Power Cleans 20/15kg
5 Cleans 20/15kg
5 Split Jerk 20/15kg
Weightlifting
Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min))
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups