CrossFit Tri-County

10.12.17

Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep.  Loading Guidelines:  Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time:  Power Cleans (135/95) Thrusters

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10.11.17

DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14

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