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Skill
1 C&J
EMOM for 20min
WOD
2 Rounds for time of
30 1-arm OH lunges
20 Box jumps
Rx
50/35
24/20"
Int
40/25
20/16"
Scaled
30/20 or lower
16/12" or lower

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Today we are hosting a L2 certification at the gym so the Rehab workout will be held at Saint Charles High School track.
Address: 725 Kingshighway, St Charles, MO 63301

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Skill
Strict press
WOD
400m farmer's carry
20 back squats
400m farmer's carry
Rx
55/35
80%
Int
45/30
80%
Scaled
35/25 or lower
80%

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We have a lot of fun activities planned this weekend:
Friday
Swim WOD times will be permanently moved back to 6pm.
Saturday
This weekend we are hosting a L2 certification.
Saturday's rehab workout will be held at Saint Charles High School track at 8:30am.
Address: 725 Kingshighway, St Charles, MO 63301
There will not be a mobility or lifting class.
We have a bunch of athletes competing at the St. Louis Affiliate Championship. Let's go down to Genetic Athletics - 3235 Sutton Blvd, Maplewood and cheer on Megan, Joe, Caleb, and Daniela as they represent TNT.
Barbells & Beer
On Saturday evening at 7pm all the guys are invited to do some lifting and enjoy some drinks afterwards. Sign up under events so we can get an accurate head count.
Sunday
On Sunday there will be no fat-burning class and the evening class is at 6pm at the gym.
Have a great weekend!

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Skill
5 Touch and go power cleans
E:30 for 8 rounds
WOD
200m sled push
20 pull-ups
20 box jumps
rest 5min
2 rounds
Rx
35/0
24/20"
Int
0/0
Assisted pull-ups
20/16"
Scaled
100m sled push
Jumping pull-ups
16/12" or lower

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Skill
1 squat snatch + OHS
EMOM for 12min
WOD
8min AMRAP of
20 KB front rack lunges
10 Dips
Rx
55/35
Strict
Int
35/25
Kip
Scaled
25/15 or lower
Assisted dips or box dips

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Skill
Tabata DL
WOD
2x500m Row
2x 1/2mile AB
2x400m Run
Work & Rest = 1:1
Score = total time
Rx
n/a
Int
n/a
Scaled
250m row
1/4mile AB
200m run

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Skill
T2B practice
WOD
8 Front squats
200m sprint
Every 3min for 6 rounds
Rx
155/103
Int
135/93
Scaled
95/63 or lower
100m

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WOD
Partner workout
100 cal AB
100 Ring rows
100 Push-ups
100 Wallballs
*1 partner working and 1 partner resting. Divide reps as needed.
Rx
Feet on box
25/16
Int
Feet on ground
20/14
Scaled
Feet on ground
16/13 or lower

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WOD
20min AMRAP
1 Rope climb
2 Wall climbs
3 Box jumps
4 Deadlifts
Rx
32/26"
365/243
Int
1/2 climb
Shorter wall climb
24/20"
80%
Scaled
Rope pull
Wall hold
20/16" or lower
80%

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Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com