Monday Crossfit – Tri Q CrossFit

Monday Crossfit

25
Jun

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of :

– 10 pvc BTN thrusters

– 10 push ups

– 10 V-ups

– 15 KB swings (light weight)

Than w/barbell, complete 2 rounds of:

– 10 strict press, rest 10 sec

– 10 thrusters, rest 10 sec.

Turkish Get Up (6×4 )

E2MOM (6 rounds)

– 2 continuous reps per arm.

– Must maintain control of KB on the way up and the way down.

Metcon (Time)

1RFT:

– 40 cleans

– 10 wall balls

– 30 cleans

– 20 wall balls

– 20 cleans

– 30 wall balls

– 10 cleans

– 40 wall balls

Scaled = 75#/55#, 14#/10#

RX = 95#/65#, 20#/14#

RX+ = 135#/95#, 30#,20#

TIME CAP = 20 mins

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