CrossFit Tri-County

November2016

Monday 11/7

Strength   EMOM x 10 MinMin 1- 3 Power CleansMin 2- 30 Sec Handstand Push Ups WODFor Time21/ 15/ 9Power Clean- 135lb/ 95lbBurpees over the bar

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Saturday 11/5

“The Filthy 50”     For Time:  50 Box Jumps- 24″/ 20″  50 Jumping Pull Ups  50 American KB Swings- 16kg/ 12kg  50 Walking Lunges  50 Knees to Elbows  50 Push Press- 45lb/ 25lb  50 Back Extensions or 50 Supermans  50 Wall Balls- 20lb/ 14lb to 10ft  50 Burpees  50[…]

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Thursday 11/3

Strength EMOM x 10 Min Min 1- 30 Sec Max Double Unders Min 2- 30 Sec Max Sit Ups               WOD “Mary”   20 Min AMRAP   5 HSPU    10 Pistols- alternating   15 Pull Ups *Compare to 6/29/16

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