CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-18: Warm-up (No Measure)
5 Rounds of Rowling
– 1 Ring Row for every meter over / under 100m.
SGDL Group Drills and building to start weight
18-33: Snatch Grip Deadlift (5-5-3×5 every 3 mins)
33-43: WOD / Skill Prep (No Measure)
Setup your station / scaling option and practice the Squat Snatch
44-46: Dry Run (No Measure)
Perform 1 round of:
8 KB Swings
5 C2B Pull-ups
3 Squat Snatch
The aim is to complete in under 60 seconds, if you can’t do it – further scale the movement(s) that slowed you
47-55: Metcon (Time)
4 Rounds of:
15 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (45/25kg)