Triple River Crossfit – CrossFit

20s n 40s (No Measure)

20 Reps of

pvc pass throughs

pvc good mornings

wall squats

pushups

situps

eagle/scorpion (10,10)

40 Yards of

carioca

high knees

squat shuffle

3/4 sprint

Front Squat (Deaload week 5×3 at your origanal 75% )

Rest 2min between sets

Metcon (AMRAP – Reps)

With a partner

18min AMRAP

5 HR push-ups

10 hang power cleans 115/85

15 Wallball 20/14
Switch every movement.

Run together around the pond at minutes 3, 9 and 15.