CrossFit Tri-County

April2018

4.14.18

“16 BRONCOS” Teams of 2 Complete Amrap 30 16 Wall Balls 20/14 16 V ups/Knee up/ AB mat sit ups 16 Box Jumps 30/24 16 Pull ups 16 Cal Row/16 Cal Bike

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4.10.18

Teams of 2 10 Rounds total- 5 rounds each 25 Double unders 10 Dead Lifts 205/145 10 Thrusters 95/65 10 Toes to Bar Partners Complete Full rounds before alternating

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4.6.18

Teams of 2, AMRAP 20: 30 Double Unders 12/9 Calorie Row 12 Thrusters (65/45) *Partners complete full rounds, then switch.

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4.5.18

Strength: Hang Power Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Sets 6-9: 1 rep Notes The goal is to perform each set unbroken, without putting the bar down, with as much weight as possible Increase weight[…]

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4.4.18

AMRAP 4: 50 Double Unders 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9 Burpees 9 Toes to Bar 9 Front Squats (135/95)

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