Trident CrossFit – CrossFit

Warm-Up / Skills

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Metcon

“Who Needs Barbells To Have Fun?”

7 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

7 Min AMRAP of:

200 Meter Row

15 KB SDHP (53/35)

20 KB Swings (53/35)

2 Minute Rest

7 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 months or less

5 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

5 Min AMRAP of:

200 Meter Row

10 KB SDHP (53/35)

15 KB Swings (53/35)

2 Minute Rest

5 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs