Triple River Crossfit – CrossFit

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

Prison rules (AMRAP – Reps)

30 SECONDS ON 15 OFF

(no rest between movments)

95/65 teen 75/55

8 ROUNDS OF

SNATCH

8 ROUNDS OF

CLEAN N JERK

8 ROUNDS OF

THRUSTERS