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In Box 2020

Triple River Crossfit – CrossFit

WOD 1: In Box 2020 (Time)

*RX*

2 rounds

20/17 cal Echo Bike

30 Double Unders

40 Wallball 20/14

*Scaled*

2 rounds

20/17 echo

30 DUs or 60 singles

40 wallball 14/10
10 min cap

WOD 2: In Box 2020 (Weight)

For total load

2 minutes to establish a 3 rep max front squat (from rack)

Rest 1 minute

2 minutes to establish a 3 rep max hang clean

Rest 1 minute

2 minutes to establish a 3 rep max hang snatch

WOD 3: In Box 2020 (AMRAP – Reps)

For total reps

1min C2 Bike

1min Thruster 115/75 (sc 75/55)

1min TTB (sc knee ups)

*1min rest

1min C2 Bike

1min STOH 115/75 (sc 75/55)

1min Pull-ups (sc jumping pull-ups)

*1min rest

1min C2 Bike

1min OHS 115/75 (sc front squats 75/55)

1min DB candlestick rolls 20,20/10,10 (sc no weight)

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