Friday Crossfit – Tri Q CrossFit

Friday Crossfit

12
Nov

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Rope Sled Pull (6×1)

SPORT: 55#/25# plate

CROSSFIT: 100#/60#

FIREBREATHER: 155#/95#

*This will be indoors.

Metcon (Time)

The Happy Complex : )

10×2 for time of:

– 1 hang Cluster, into 2 FR Lunges, into 1 Push press

*The bar cannot drop between the 2 reps or start the 2 reps over.

*Rest between rounds as needed, but this is “for time”.

SPORT: 08 KB swings, 08 KB lunges, 08 push ups

CROSSFIT: 95#/65# SCALED: 75#/45#

FIREBREATHER: 135#/95#

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