CrossFit Tri-County

3.12.18

EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Cleans 115/75 + 7 Push Press Minute 4: 15/12 Calorie Row

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3.10.18

In teams of 2, complete: 30 Clean & Jerks (135/95) (switch every 5 reps) 60 Burpees w/ lateral hop over bar (switch every 10 reps) 90 Calorie Row (switch every 15 calories) 60 Burpees w/ lateral hop over bar (switch every 10 reps) 30 Clean & Jerks (switch every 5[…]

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3.8.18

Emom 16 Min 1 8 Power Snatch 95/75 Min 2 20 Hollow Rocks Min 3 10 Dead Lifts 195/135 Min 4 50 Double Unders

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3.7.18

Teams of 2 complete Complete as many rounds as possible in 20 minutes of: 30 Wall Balls (20/14) 30 Burpee Box Jump Overs (24/20) 6 Ring Muscle Ups

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3.6.18

Strength: Complex 5 Sets 1 Squat Clean 1 Hang squat clean 1 Front Squat 1 Split jerk Wod 21-15-9 Front Rack Lunge steps 115,75 Hspu’s

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