Saturday Crossfit – Tri Q CrossFit

Saturday Crossfit

9
Jul

Saturday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 250m row

– 20 air squats

– 15 pvc pass throughs

– 06 groiners

– 05 inch worms

– 15 wall balls (light weight)

– 20 double unders

Metcon (6 Rounds for reps)

AMRAP – 6 rounds

3 mins on, 1 min off – 6 rounds

– 250m row

– 20 wall balls

– 30 DUs

*The score is the completed reps in each round. Write down your reps after each round.

Sport: 200m run, 14#/10# wall ball, 30 single unders.

Crossfit: 20#/14# or 14#/10# and 2 to 1 singles

Competitor: 300m row, 30#/20#

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