Triple River Crossfit – CrossFit

Warm-up

ham warmup (No Measure)

10 cal row

2 X 20 sec each

front plank

L plank

R plank

THEN

20 yd bear crawl

20 hollow rocks

20 alt single leg deadlifts

20 PVC good mornings

Strength

TMBMT DL,BP (AMRAP – Reps)

Dead Lift-Perform max reps in two minutes without putting the bar down or resting it on the ground.

L1-155/125 Teen-135/95

L2- 185/155 Teen-155/125

REST 2 MINUTES

Bench Press-Perform max reps in two minutes without putting the bar in the rack or resting it on your chest.

L1-135/75 Teen-95/45

L2-155/95 Teen-115/65

*record total reps then individual in comments.

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

6 Bench press 135/65 Rx+185/105

6 pull ups Rx+ strict

6 box jumps 30/24″ Rx+ 40/30″