CrossFit Tri-County

WODs

6.18.19

Thruster Build to a Heavy Set of 3 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)

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6.15.19

Teams of 2 complete 5 Rounds: 1 Minute at Each Station Wall Balls 20/14 Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

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6.14.19

For Time (Teams of 3 | 25 Minute Cap):  250/200 Calorie Bike Directly Into… 50 Toes to Bar  50 Box Jump Overs (24”/20”) 50 Thrusters (95/65) 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (115/80) 50 Toes to Bar 50 Box Jump Overs (24”/20”)  50 Thrusters (135/95)

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6.14.19

For time: 400m Run 20 Power Snatch (135/95) 400m Run 15 Power Snatch (155/105) 400m Run 10 Power Snatch (185/125) Scoring: Time

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6.12.19

5 Rounds On The 5:00 5 Muscle ups 21/15 Calorie Row 10 – 8 – 6 – 4 – 2 Deadlifts *Build in weight each round

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6.11.19

Deck of Cards Hearts: Russian KettleBell Swings (53/35) Spades:: Hspu’s Diamonds: AbMat Sit Ups Clubs: Dumbell Snatch (50/35) Aces: 200m Run

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6.10.19

AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20)  Rest 5 Minutes  AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20)  Rest 5 Minutes  AMRAP 5: Buy In: 100 Double Unders 4 Front Squats[…]

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6.8.19

Teams of 2 10 Rounds For Time (5 Each): 400 Meter Run 12 Knees to elbows Switch After Completing Full Rounds

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6.6.19

Back Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps Wod 21-15-9 Deadlifts 225/155 Box Jumps 30/24

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