Friday Crossfit – Tri Q CrossFit

Friday Crossfit

18
Jun

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie bike, then

Complete 2 rounds of:

– 05 drop squats with (3 sec holds)

– 10 walking lunges

– 10 banded clean grip pulls

Then w/barbell, complete 2 rounds of:

– 05 clean shrugs

– 05 hang power cleans

– 05 front squats

Clean and Jerk (1×1)

– 20 mins to find a 1RM.

– Get a good warm up.

Max Height Box Jump (Distance)

Max Height Box Jump
– 10 mins to find a max height box jump.

Metcon (AMRAP – Reps)

1 minute on, 1 minute off – (Partner WOD)

3RFR:

– GTOH (95#/65#)

– Burpees

– Sled push (90#/ 50#)

*Only one athlete working at a time.

* This is a sprint, rest, sprint, rest workout.

* When its your turn to go, you have to go hard.

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