Triple River Crossfit – CrossFit

Warm-up

20s n 40s (No Measure)

20 Reps of

pvc pass throughs

pvc good mornings

wall squats

pushups

situps

eagle/scorpion (10,10)

40 Yards of

carioca

high knees

squat shuffle

3/4 sprint

Strength

10rm floor press

10min to establish a 10rm floor press

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

3 deadlift 185/125

3 pull-ups

6 deadlift 185/125

6 pull-ups

9

9…