CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Cluster Drills up to 20kg bar
– Clean Setup & Pulls
– Power Clean
– Squat Clean
– Thruster
– Cluster
15-35: Clusters (3-3-3-3-3 w/ 4 min sets)
35-43: WOD / Skill Prep (No Measure)
Points of Performance
Build to working weight, up to 60/40kg – aim for 10 unbroken.
43-55: Metcon (AMRAP – Reps)
In 12 mins – Push and Run
Max Reps Push Press (60/40kg)
Every time you rest – Run 400m
Scale the run down to 200m as required – you know if you need to.