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

Metcon (3 Rounds for reps)

10min to establish a heavy complex

8 deadlift

8 hang squat clean thrusters

8 STOH

directly into

10min to establish a heavy complex

8 power cleans

8 thrusters

directly into

10min to establish a heavy complex

8 deadlift

2 squat cleans