CrossFit Tri-County

5.15.17

120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30 Sit-ups

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5.9.17

Part 1 Front Squat (20X1 tempo) 3-3-3-3-3-3-3 Loading Guidelines: Sets 1-3: 50-70% 1RM Sets 4-7: 80-90%+ Rest 2-3 minutes between sets If new to this lift, perform 7 sets of 5 reps, focusing on mechanics and building to a challenging weight for the last 2-3 sets Part 2 21-15-9 reps[…]

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