05/17/17 – Tri Q CrossFit

05/17/17

14
May

05/17/17

TriQ CrossFit – Firebreathers

Metcon (No Measure)

1. Warm-up

Move Steady Through

Run 200m

15 Good Mornings w/barbell

15 OHS

Run 200m

2. Met-Con

12-9-6-3 of:

Chest to Bar Pull Ups

Overhead Squats 115/85lbs

3. Strength

Split Jerk 5×3

Perfect reps only.

(work up to 75%)

4. Gymnastics

EMOM for 10 Minutes

– 5 meter hand stand walk, or

– 3 meter HSW w/partner balancing legs.

*Lower your weights as you see fit. This is merely a road map. The point is for you keep improving.

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