Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

13
Aug

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 wall facing squats (chest up, get close)

– Duck walk down, butt kicks back (x2)

– 04 groiners

– 10 back squats w/barbell

Back Squat (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

No failed reps. Perfect form. Adjust your weight as needed on the last round.

Grace with a twist (Time)

1RFT

– 800m run

– 30 clean and jerks

*You can break down the rep scheme anyway you want, as long as you successfully complete 800m and the 30 reps. Lets see who has the best strategy.

TIME CAP: 16 mins.

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