Triple River Crossfit – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

The Gauntlet (AMRAP – Reps)

30 minute AMRAP of:

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

Then

Karabell

10 rounds

3 Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up

10 push-up

15 squat