CrossFit Tri-County

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1.19.19

Teams of 2 Complete all then partner goes Amrap 25 5 Dead Lifts 185/135 5 Push ups 5 Wall Ball sit ups 20/14 5 Box Jumps 24/20 40 Double Unders

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1.18.19

Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65)  30 Toes to Bar 30 Thrusters (95/65) 150/100 Calorie Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80)  30 Toes to Bar 30 Thrusters (115/80) 150/100 Calorie Bike 2[…]

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1.17.19

AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row

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1.16.19

Amrap 12 10/8 Bike Cals, 1 Power Clean (165/115) 10/8 Bike cals, 2 Power Cleans (165/115) 10/8 Bike Cals, 3 Power Cleans (165/115) … Up by (1) Power Clean Until Finish Check date 11.15.18 for old score

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1.15.19

1 Pausing Front Squat + 1 Front Squat Build to a Heavy Complex 3 Rounds 10 Chest-to-Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

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1.14.19

AMRAP 10: Row for Meters On the 0: 1 Kettlebell Swing On the 1: 2 Kettlebell Swings On the 2: 3 Kettlebell Swings On the 3: 4 Kettlebell Swings On the 4: 5 Kettlebell Swings On the 5: 6 Kettlebell Swings On the 6: 7 Kettlebell Swings On the 7:[…]

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1.12.19

Deck of Cards Aces 200m run ♥️ Push UPS 💎 Dumb bell or Kettle Bell Snatch ♠️ Ab Mat sit ups ♣️ cals on rower or bike athletes choice

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1.11.19

4 rounds, alternating each set with a partner: 15/12 Calorie Assault Bike 10 Wall Balls 20/14 10 Russian Kettle Bell Swings 53/35 3 Ring Muscle ups 50 Double Unders * Partner 1 performs 15/12 Calorie Assault Bike * Partner 2 performs 15/12 Calorie Assault Bike * Partner 1 10 Wall[…]

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1.9.19

AMRAP 5: 30/21 Calorie Row 21 Power Snatches (75/55) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (95/75) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (115/80) Max Lateral Barbell Burpees

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