TriQ CrossFit – CrossFit Barbell Row Metcon (Time) 5 rounds 250m Row 3 rope climbs 15 kettlebell swings 53/35

TriQ CrossFit – CrossFit Back Squat (10rm) Back Squat (AMRAP 90%) Metcon (AMRAP – Rounds and Reps) AMRAP 8: 5 Clean and Jerk 135/95 10 burpees over bar

TriQ CrossFit – F.I.T Camp Metcon (AMRAP – Reps) Warmup: Assault Bike 15 Cal Walking Lunges w twist Inchworm to Spider man 10 min AMRAP 10 ALT Db Snatches 35/25 5 Burpess 5 Goblet Reverse Lunge each leg 35/20 KB Rest 2 min 10 Min AMRAP 7 Box Jumps/ step up 7 Toes to bar…

TriQ CrossFit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

TriQ CrossFit – CrossFit Overhead Squat Metcon (Time) 4 rounds 20 push ups 15 overhead squats 95/65 10 Toes to bar

TriQ CrossFit – CrossFit Weighted Pull-ups Weighted Ring Dips Metcon (Time) 1000m Row 30 Deadlifts 185/125 100 double unders 30 thrusters 95/65 800m run

TriQ CrossFit – CrossFit Metcon (5 Rounds for time) Every 6 Minutes for 5 Rounds 20 Cal Bike 15 GHD Sit Up 10 Power Snatch 115/75

TriQ CrossFit – CrossFit Back Squat (4×10 building) Metcon (Time) 5 Rounds 12 wall ball 30/20 9 Box Jump 30/24 6 Burpees

TriQ CrossFit – CrossFit Push Press (5×3 building after 70%) Metcon (AMRAP – Rounds and Reps) AMRAP :17 21 calorie row 15 chest to bar pull ups 9 clean and jerk 135/95

TriQ CrossFit – F.I.T Camp Metcon (No Measure) Warmup – 10 Air squats 10 Spider Man Half Kneeling Hip Flexor stretch 20 sec hold Moving Jacks 20 min AMRAP 2 min on Bike 20 Squats 10 reverse Alt Lunges (each leg) 5 Burpees 10 min EMOM 30/30 Mountain Climbers Wall Sit

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