30-September-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip / Glute Mobility

2 Rounds

20 Walking Lunges

10 Air Squats

10 Power Cleans (Empty Bar)

Metcon

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
KUDOS: Wear a vest

RX: 60/45kg – 20/15kg

2: 50/35kg – 15/10kg

1: 30/25kg – 10/5kg

If you wear a vest, you only need to wear it for the running segment