TriQ CrossFit – CrossFit Yoke Carry Bar in back squat position. Metcon (Time) 5 Rounds: 21 Wall Balls 20/14 15 Toes to Bar 9 Power Clean 155/105

TriQ CrossFit – CrossFit Snatch (E2MOM 20) Metcon (AMRAP – Reps) AMRAP: 17 30 overhead squats 95/65 20 HSPU 10 Power Snatch 95/65

TriQ CrossFit – CrossFit Metcon (Time) 50-40-30-20-10 Calorie Row Double unders Sit ups

TriQ CrossFit – CrossFit Power Clean + Hang Squat Clean + Jerk Metcon (AMRAP – Reps) AMRAP: 12 3-6-9-12-15-18-21…. Clean and Jerk 135/95 Burpee Box Jump 24/20

TriQ CrossFit – CrossFit Front Squat Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

TriQ CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP:30 1000m Row 20 Box Jump Over 30/24 20 Push Press 95/65

TriQ CrossFit – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Isabel (Time) For Time: 30 Snatches, 135# / 95# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

TriQ CrossFit – CrossFit Farmer’s Carry Metcon (Time) 30 Calories Air Assualt Bike 40 Russian Kettlebell Swings 70/53 50 GHD Sit Up 40 Russian Kettlebell Swings 70/53 30 Calorie Air Assault Bike

TriQ CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 Burpees 15 Kettlebell Thruster 53/35 15 Chest to Bar Pull Ups Thruster

TriQ CrossFit – CrossFit Metcon (AMRAP – Reps) 4 Rounds 0-2:00 20/16 Calorie Row 2:00-3:00 Rest 3:00-6:00 AMRAP 3: 24 Box Jump Over 24/20 12 hang power snatch 75/55 6:00-8:00 Rest

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