Labor Day Crossfit – Tri Q CrossFit

Labor Day Crossfit

2
Sep

Labor Day Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 air squats

– 04 groiners

– 04 banded shoulder stretch

– 07 jumping pull ups

– butt kicks down, high kicks back (x2)

– 10 power cleans w/barbell

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Sport: DB cleans, ring rows, 200m run

Crossfit: scaled = 95#/65#, banded pull ups

Firebreather: same as crossfit

NO TIME CAP

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