CrossFit Tri-County


Saturday, October 6

Ann made her way up to a 205# deadlift, a 55# PR from last month!

Saturday Sweatfest

Teams of 4:

At each “choice” the team must choose which exercise they will do and then all members must complete the distance or rep scheme for the exercise chosen. In between choices, each member must complete each exercise at their “Base Station”

At the Base Station, team members must rotate one exercise at a time after ALL members have completed their full 15 reps. One athlete works at a time. The Base Station is completed once all members have completed 15 reps of all 4 exercises:
Base Station = 15 KBS (53,35)
15 Thrusters (45,33)
15 Situps
15 Box Jumps (24,20)

Each team completes the following for time:

Choice 1: Run or Row
Relay 1600m Run OR 2000m Row

Base Station

Choice 2: Top or Bottom
15 HSPUs OR 50 Squats

Base Station

Choice 3: Push or Pull
50 Pushups OR 25 Pullups

Base Station

Choice 4: Up or Down
50 Jumping Squats OR 25 Burpees

Base Station

Choice 5: Climb or Hang
1 Rope Climb OR 25 K2E

*In the Choice Stations, up to 2 athletes may work at a time. In the Base Station, 1 athlete works at a time.


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