Triple River Crossfit – CrossFit

General warm-up (No Measure)

3 rounds :15 second rotation no rest

Jumping jacks

air squats

burpees

front plank

push-ups

Metcon (AMRAP – Reps)

Teams of 4

30min AMRAP

10min

Row for cals

10min

C2 Bike for cals

10min

burpees

*each team must hold a 70/100 ball the whole 30min. If the ball touches the floor the team must echo bike 50 cal