CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Cluster Drills up to 20kg bar
– Clean Setup & Pulls
– Power Clean
– Squat Clean
– Thruster
– Cluster
15-35: Clusters (3-3-3-3-3 w/ 4 min sets)
35-43: WOD / Skill Prep (No Measure)
Setup MU station etc
43-55: Metcon (5 Rounds for reps)
5 rounds of:
100 meter Sprint
1 Clean & jerk (80/50kg)
Max reps bar Muscle-up
Rest 1 min per round
Sprints MUST be full out sprints!!!
Scaling Options
Feet off box Muscle Ups