Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

17
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

400m Run

15 air squats

06 groiners

15 sit ups

High kicks down and back

15 Dead lifts w/empty barbell

10 Leg crossovers and 10 scorpion crossovers

10 Hang power cleans w/empty barbell

Set up your weights and stations.

Clock starts on the 20th minute.

1: Metcon (Time)

“Chip away”

40/30 Cal Row

40 GHD sit ups

400m Run w/med ball (30/20#)

40 Dead lifts (165/110#)

40/30 Cal SkiErg

40 Hang power cleans (135/95#)

40/30 Cal Bike

40 Burpees

Scaled: 135/95# DL, 95/65# HPC

RX+: 205/125# DL, 165/110# HPC

**35 min Time cap**

Extra: Metcon (AMRAP – Rounds and Reps)

– Conditioning – (optional)

AMRAP – 12

Up by 1 of:

Box jumps (24/20in)

Ball slams (30/20#)

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