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
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