Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

25
Jun

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie bike, then

Complete 2 rounds of:

– 05 drop squats with (3 sec holds)

– 10 walking lunges

– 10 banded clean grip pulls

Then w/barbell, complete 2 rounds of:

– 05 hang power cleans

– 05 front squats

Clean complex 6/29 (10×1 complex)

EMOM – 10 rounds (@ 70% of clean 1RM)

– 2 RDLs

– 1 hang squat clean

*all 10 rounds must be performed at the prescribed percentage.

Metcon (Time)

5RFT:

– 10 box jump overs (24in/20in)

– 10 deadlifts (115#/75#)

– 10 push press

Time cap = 16 mins

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