Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

10
Sep

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 banded good mornings (GO SLOW)

– 20 air squats

– 05 stationary inch worms into seal stretch (5 sec hold)

– 10 deadlifts w/barbell

Deadlift (1×1)

1×1

– 20 mins to find a new 1RM.

Metcon (Time)

4RFT:

– 10 hang power snatches

– 10 burpee box jump overs

Sport: DB snatch 25#/15#, 20in step ups

Crossfit: 95#/65#, 24in/20in. Scaled = 75#/45#, 20in/20in step ups

Firebreather: 135#/95#, 30in/24in

TIME CAP: 15 min

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