Triple River Crossfit – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

20rm back squat (Weight)

20 rep max Back squat

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups