Triple River Crossfit – CrossFit

Dynamic warm-up (No Measure)

10 yards each

walking knee pulls

walking quad pulls

walking lateral lunge

walking toe pulls

walking scissor kicks

suicide shuttle sprint

5, 10, 15, 20

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (20min to establish a heavy double )

Metcon (9 Rounds for weight)

9min EMOM

9 back squat


3 Hang squat snatch
You choose the load. Once you have picked a load you must stick with it. Score each completed round with the load you choose. If you fail to complete all of the reps in a round your score is zero for that round.