CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
3 Rounds
15 KB Swings
10 KB Shrugs
10 Ring Rows
Front Rack Mobility
Points of Performance overview
Weightlifting
Power Clean (5-5-5-5-5 T&G)
You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)
Metcon
CrossFit Football 20,000lbs – Partner (Time)
Lift 20,000lbs (9072.5kg) for men / 15,000lbs (6,802.5kg) for women as fast as possible using only one rep of the following:
Back Squat – 1 Rep
Press – 1 Rep
Deadlift – 1 Rep
You may only do one rep at a time and must cycle through all three lifts to complete one round. You must each perform one full round on rotation.
You must use two bars – 1 for Squat & Press, 1 for Deadlift.