CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo Deadlifts (20/15kg)
5 Upright Rows (20/15)
10 Sumo Front Squats
Weightlifting
Sumo Deadlift High Pull (10-8-6-3-3-3)
Metcon
Metcon (AMRAP – Reps)
Minute 1-4
50 D/U / 100 S/u
AMRAP Front Squats
Rest 1 Min
Minute 5-9
50 D/U / 100 S/u
AMRAP Deadlifts
Rest 1 Min
Minute 10-14
50 D/U / 100 S/u
AMRAP Power Cleans
RX: 60/45kg
2: 45/35kg
1: 30/25kg