CrossFit Tri-County

May2017

5.5.17

Teams of 3 Amrap 20 12 Cal Row 9 Power Snatches 75,55 6 T2b one athlete completes full round then switch

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5.6.17

Teams of 2 complete for time 800m Row 40 Bench Press 135,95 30 Russian Kbs 70,53 1000m Row 30 Bench Press 20 Russian Kbs 2000M Row 20 Bench Press 10 Russain Kbs

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5.2.17

Part 1 Back Squat (30X1 tempo) Build to 5 rep max in 20 minutes Loading Guidelines: Sets 1-3: 3-5 reps @ 40-60% Sets 4-7: 5 reps @ 70-85%+ Part 2 Amrap 10 30 Double Unders 15 Wall Balls (20/14)

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