CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 High Hang Power Cleans 20/15kg
5 Hang Cleans 20/15kg
5 Cleans 20/15kg
Warm-up to your working weight for the WOD.
Metcon
Metcon (Weight)
CLEAN COMPLEX TESTER
EOMOM For 30 Minutes perform the clean complex:
1 High Hang Clean
1 Hang Clean
1 Clean
Each clean is a full / squat clean.
Your sore is the total weight you shift for the entire EOMOM, where 1 round of the complex is 1 rep – If you had 100kg on the bar and successfully perfom the complex on each of the 15 rounds, then your score would be 1500kg