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