CrossFit Tri-County



Fun Friday comp style wod
focus here is team work and strategy and support and fun. sign up for class asap to help out the coaches with set up.
Wod 1
With a Running Clock…
In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster
Rest 1:00
In 3 Minutes (7:00 – 10:00) – Max Pull-Ups

At the call of 3-2-1 Go, all three athletes will have a total of 6 minutes to each find their best 1-Rep Thruster for the day. Working together, teammates can help change plates, and each member can take as many attempts as they would like inside the time frame. Best lift for each teammate counts towards the team total (Example – 75# + 95# + 155# = 325).

Following, athletes will rest for a full minute (6:00 – 7:00 on the clock).

At the 7:00 mark, the teams have 3 minutes to accumulate as many pull-ups as possible.
Athlete #1 – Jumping Pull-Ups
Athlete #2 – Pull-Ups
Athlete #3 – CTB Pull-Ups
Athletes rotate every 30 seconds.

Prior to the workout, teams decide amongst themselves who is Athlete 1, 2 and 3.
Athletes will rotate every 30 seconds, rotating in that order (1/2/3) twice through for 3:00.

Take your total pull-ups as a team, and add it to your thruster pound total – there’s your score for Workout #1!