CrossFit Tri-County

5.13.19

Wod: Females: 21-18-15-12-9: Row Calories 50′ Walking Lunge After Each Set Males: 27-24-21-18-15: Row Calories 50′ Walking Lunge After Each Set

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5.10.19

Teams of 3: 7 Minute AMRAP: 150/100 Calorie Bike Max Overhead Squats (75/55) Rest 3 Minutes 6 Mininute AMRAP: 120/80 Calorie Bike Max Hang Power Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 90/60 Calorie Bike Max Thrusters (135/95)

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5.9.19

Wod for reps 30 seconds Power Snatch 75/55 30 Seconds Rest 30 Seconds Burpees 30 Seconds Rest 30 Seconds Box Jumps 24/20 1 minute rest 5 sets

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5.8.19

Clean 10-8-6-4-2-4-6-8-10 * Goal is to go as heavy as possible and perform unbroken reps each set (touch and go) * If you cannot stay unbroken, still complete the prescribed number of reps for that set * Rest 2-3 minutes between sets * These are full Squat Cleans Loading Guidelines:[…]

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5.7.19

AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” 1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

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