Triple River Crossfit – CrossFit

Warm-up

TRCF warmup (No Measure)

2 rounds

10 burpees

3 wall walks

10 squats-3 sec pause

10 push ups

30 sec hollow hold

Strength

Back Squat (6×2 @ 85-90%)

Metcon

Metcon (Time)

With a partner

100 cal row or ski

75 synchronized wallball 20/14

50 synchronized TTB

25 synchronized burpees