CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Weightlifting
Hang Power Snatch (20 Minutes – Working in Sets of 5)
Metcon
Fran-Pee (Time)
Fran-Pee
21-15-9
Thrusters
Bar Over Burpees
Rx – 45kg/30kg
A) – 35kg/25kg
B) – 25kg/15kg