Trifecta Trifecta

Sunday 04.07.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

In teams of 2:
“The Whole Enchilada!”

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters
3 Rope Climbs, 15′ Ascent
50 Overhead Squats
3 Rope Climbs, 15′ Ascent
75 Sit-Ups
3 Rope Climbs
50 Sumo Deadlift High Pull
3 Rope Climbs
75 Wall Balls, 20#/14#

RX: 75#/55#
AX: 75#/55#. Front Squat

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Break up total volume anyway between 2 athletes. Start at the top and work your way to the end!

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