CrossFit Tri-County

Friday July 22, 2016

A. Tabata Knee Raises Rest 1 minute B. Tabata Sit Ups Score lowest reps on each   WOD For Reps 4 Rounds 1 Min Max  HSPU 1 Min Max Power Cleans 135/95 1 Min Rest

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Sat July 16th

WOD The CFTC 60 With Partner 60 C2B 60 Wall Ball (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees 1 partner works while other rests Compare to 5/14/2016

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Friday July 15th

Strength 1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat Rest 1:30 x 4 sets   WOD  For Reps 3 Rounds 1 Min Max Overhead Squats (95/65) 1 Min Max No Push Up Burpee Box Jumps (24/20) 1 Min rest

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Thursday July 14

Strength EMOM x 9 Min Min1: 15 Vups Min2: 20 Hollow Rocks Min3: 20 Hanging Knee Raises   WOD For Time 10,9,8,7,6,5,4,3,2,1 Power Cleans (135/95) Burpees Over the Bar

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