Triple River Crossfit – CrossFit

AMGAP Warm-up (No Measure)

10 walkout to plank pushups

20 Spiderman mountain climbers

40 yard bear crawl

40 yard walking lunge

200 m backwards run

Linear Progression Strength Program

weeks 14 and 16 YostStrong Deload

3×5 at origanal 75% on all lifts be patient and get your active rest, we are retesting next week.

Metcon

Metcon (Time)

21-15-9

Clean and jerk 115/85

bar facing burpees