CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Plate Ground to Overhead
15 Air Squats
20 Plate Hops
Workout
Metcon (Time)
FOR TIME
21-15-12-9-6
DB Hang Squat Cleans
Up-Downs
-12:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
2-3 SETS
20 Glute Bridge-Ups
20 Hollow Rocks