Saturday Crossfit – Tri Q CrossFit

Saturday Crossfit

23
Jul

Saturday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 15 goblet squats (light KB)

– 06 groiners

– Butt kicks down and high kicks back (X2)

– 15 pvc passthroughs

– 20 double unders (2 to 1 singles)

– 10 wall balls (20#/14#)

– 06 power snatches w/barbell

Metcon (Time)

1RFT: (PARTNER WOD)

– 200 double unders

– 60 wall balls (20#/14#)

– 60 snatches (75#/55#)

– 800m run (run together)

– 100 double unders

– 40 wall balls

– 40 snatches

– 400m run (run together)

– 50 double unders

– 20 wall balls

– 20 snatches

– 200m run (run together)

*Distribute the reps as you see fit. Only one working at a time. The run must be done together.

Sport: singles unders, 14#/10# wall ball, DB snatch (35#/20#).

Crossfit: scaled = 2 to 1 singles, 14#/10#, 45#/35#.

Competitor: same as crossfit

TIME CAP: 25 mins.

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