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


Squat Clean (5×3 @ 80%)


Metcon (AMRAP – Rounds and Reps)

8min AMRAP

3 power cleans 115/75

6 front squats 115/75

9 STOH 115/75