Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

12
Nov

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Back Squat (4×3 @ 80%)

Week 6. Day3.

* 12 mins to warm up to 80%

then,

E2.5MOM

4×3 @ 80%

*”All 4 rounds” must be at your 80%.

Metcon (Time)

5RFT

– 10 Box jump overs

– 12 GHD sit ups

– 15 KB swings

– Rest 60 sec.

SPORT: 20in step ups, sit ups, KB swing 35#/20#.

CROSSFIT: 24in/20in, 53#/35# KB. SCALED = 20in step ups, abmat sit ups, 35#/53# KB.

FIREBREATHER: same as CF

*You must rest exactly 60 sec.

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