Triple River Crossfit – CrossFit

Perfect Barbell Warm-up (No Measure)

4 rounds for form.

With an empty barbell perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Back squat

Overhead squat


30min EMOM Test (2 Rounds for reps)

1st minute thrusters 95/65

2nd minute c2b pull-ups

*scale to jumping c2b

**score your lowest round from each movement.