Triple River Crossfit – CrossFit

Warm-up

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

Strength

Squat Clean (5×3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

3 power cleans 115/75

6 front squats 115/75

9 STOH 115/75