CrossFit Tri-County

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5.20.19

3 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups

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5.17.19

Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (165/115) AMRAP[…]

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5.16.19

In teams of 2, perform 3 alternating sets each of:  15/12 Calorie Assault Bike 30 Alternating DB Snatches (50/35) then Run 200 meters 20 Burpees Partner 1 performs Assault Bike + Snatches Partner 2 performs Assault Bike + Snatches Partner 1 performs 200m run + Burpees Partner 2 performs 200m[…]

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5.15.19

Wod: Every 5 minutes 5 rounds of 5 Squat Snatches 10 Pull Ups 20 Double unders Building in weight record times and load

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5.14.19

“Open 12.3” Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20″ box) 12 Push press (115/75) 9 Toes-to-bar * RX = Push Press, not Push Jerk Scoring: Rounds + Reps

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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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