Triple River Crossfit – CrossFit

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

Deadlift (1 rep max)

Metcon (Time)

6 rounds

9 deadlfits

6 hang squat clean

3 STOH

*Rest 2 min after each round 155/115