CrossFit Tri-County



Flight simulator 5-10-15-20-25-30-35-40-45-50 back down 12 min cap great one to pr double unders on.

Emom 16
Min 1 4 Power Cleans
Min 2 4 Hang Power Cleans
Min 3 4 Squat Cleans
Min 4 4 Hang Squat Cleans
rx 155/105 scaled options 135/95 -115/75 -95/65- 75/45
focus is great form the entire workout. don’t worry about rx weight worry about moving safely, effectively. we have made big strides in these lifting clinics. now lets move well. should be a tng. coaches will warm up your calfs, hips, ankles and rack position. don’t focus on speed slow down understanding the movment. still a tng just slow it down. am i reaching full hip ext(muted hips)? pulling to early? not pulling under the bar. star fishing? . chasing the bar?

post load score on sugar wod and where you got to on flight sim in your notes