Triple River Crossfit – CrossFit

Warm-up (No Measure)

Run 400m

10 airsquats (pause 3 sec at bottom)

10 pushups

20 mt climbers 10 spiderman, 10 dynamic

20 leg swings on rig 10,10

9/11 memorial WOD (Time)

2,001 Meter Run or row

11 Kettlebell Swing

11 each 1-Arm Kettlebell Thruster

11 Toes-To-Bar

11 Box Jump

11 Burpee Chest To Bar Pullup

11 Box Jump

11 Toes-To-Bar

11 each 1-Arm Kettlebell Thruster

11 Kettlebell Swing

2,001 Meter Run or row