Triple River Crossfit – CrossFit

Warm-up (No Measure)

2 rounds

run 200M

10 airsquats (pause 3 sec at bottom)

run 200M

10 pushups

20 mt climbers 10 spiderman, 10 dynamic

20 leg swings on rig 10,10

Squat Clean (20min to establish 1rm)

Metcon (Time)

21-18-15-12-9-6-3

squat clean 115/85

STOH
rx+ 135/105