CrossFit Tri-County



EMOM x 16:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 15/12 Calorie Row
Min 3: 7 Wallballs (20/14#) + 5 Strict Hspu
Min 4: 40 Double Unders

lets focus on these movements opens prep
DeadLifts legs and a strong pull Chest up Touch and Go
Box Jumps use hip drive arms and legs soft landing.
Rowing Power less stokes per minute strong legs big pull. breathe
Wall Ball power comes from squat heals heal drive. Hspu if you cannot do strict work on kip have the coach help you with form and technique. maybe wall walk. practice double unders no singles attempts