Monday Crossfit – Tri Q CrossFit

Monday Crossfit

16
Jul

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

1 round of:

– 250m row

– 15 jumping squats

– 06 groiners

– 05 inch worms into seal stretch

– 04 band shoulder stretch

– 10 push press w/barbell

Push Press (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

*No missed reps. You must complete all 30 reps.

* Adjust your weight accordingly on the last round.

Metcon (Time)

30, 20, 10 of:

– Snatch

– Burpees OTB

Sport: Push press instead (75#/45#), and burpees OTB

Crossfit: 75#/55# or 55#/35#

Competitor: 115#/75#

TIME CAP: 16 mins

*Time cap booster: 400m run

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