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Tuesday August 25

TriPark Strength – CrossFit

Warm-up

3 Rounds

10 English Burpees

10 Step-Ups

10 Deep Lunges (5 each side)

Strength

Power Clean + Front Squat

Every 2 minutes, for 12 minutes (6 sets):

Set 1: Power Clean + 3 Front Squats @ 75%

Set 2: Power Clean + 2 Front Squats @ 80%

Set 3: Power Clean + 1 Front Squat @ 85%

Set 4: Power Clean + 1Front Squat @ 90%

Set 5: Power Clean + 1Front Squat @ 95%

Set 6: Power Clean + 3 Front Squats @ 90%

*Percentage is based off your 1-rep max Power Clean

Enter your heaviest power clean

Metcon

Metcon (Time)

For Time

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing)

25 Front Squats (155/105 lbs)

25 Burpees Over Barbell

Post WOD Stretching

Deep Lunge

Pigeon

Lying Piriformis

Iron Cross

Scorpion

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