FrictionCrossFit – Trisha Custom Prog

Warm-up (No Measure)

Catalyst Warmup




20 Cal Ride for time (or burpees if you don’t have a bike, this is ALL OUT EFFORT)

Bear Complex (10 sets, climbing up to heavy set for last 3 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Distance)

30:00 clock,

Run for distance

*every mile, stop and do 40 air squats