Friday Crossfit – Tri Q CrossFit

Friday Crossfit

10
Sep

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 Wall facing squats (get closer every 5)

– 04 groiners

– Butt kicks down, high kicks back. (x2)

– 10 front squats w/barbell

Front Squat (1×1)

1×1

– 20 mins to find a new 1RM.

Metcon (Time)

3RFT

– 50 DU

– 20 OHS

Sport: rope jump and airsquats

Crossfit: 95#/65#. Scaled = 75#/45#, and 25 DU or attempts.

Firebreather: same as crossfit

TIME CAP = 15 mins

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