Saturday Crossfit – Tri Q CrossFit

Saturday Crossfit

15
Jun

Saturday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up: Coach led.

1: Metcon (Time)

“Up and down”

1, 3, 6, 9, 12, 15, 12, 9, 6, 3, 1 of:

Power cleans

STOH

Back squats

A: 95# & 135# / 65# & 95#

B: 115# & 155# / 80# & 105#

C: 135# & 185# / 95# & 125#

*You will need 2 bars. One on the floor for your Power cleans and STOH, and another one racked, for your back squats.

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

05 Pull ups

200m run

10 Pull ups

200m run

15 Pull ups

200m run

20 pull ups

200m run

Continue the rep scheme… until time runs out.

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