CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Split in to two groups:
1: Glute / Hip Mobility on Box
2: Calf Mobility
Then, 2 Rounds of:
10 Air Squats
10 Broad Jumps
5 Inch Worms
Weightlifting
Thruster (10-8-5-3-3)
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
The workout starts with 5 burpees!
RX: 60/42.5kg
2: 42.5/30kg
1: 25/15kg