Triple River Crossfit – CrossFit

T-Birds Warm-up (No Measure)

with a KB or DB

10 reps each

American KBS

Right leg DL

Left leg DL

goblet squat

R arm clean

L arm clean

R arm press

L arm press

Metcon (8 Rounds for weight)

16min EoMOM

– 1 full snatch for total load (switch weight as you wish.

Metcon (Time)

– Drop weight to 50% of what your heaviest successful lift was from the EMOM and do 40 reps for time.