Triple River Crossfit – CrossFit

Warm-up

Perfect Barbell Warm-up (No Measure)

4 rounds for form.

With an empty barbell perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Back squat

Overhead squat

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
40 min cap