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 (Time)

23 squat snatches 75/55 Rx+ 105/75

EMOM complete 4/6 cals Echo

must start workout on bike, once cals are complete accumulate reps of snatches in the remaining minute util all 23 are complete

10 min CAP
Rest 2 min after each 10 Min Cap, Coach will start all athletes together at each WOD

Metcon (Time)

23 squat cleans 135/85 Rx+ 155/115

EMOM complete 6/8 cals C2

must start workout on bike, once cals are complete accumulate reps of cleans in the remaining minute util all 23 are complete

10 min CAP

Metcon (Time)

23 Devil’s Press 35,35/20,20 Rx+ 50,50/35,35

EMOM complete 6 burpees

Must start Workout on burpees, once burpees are complete accumulate reps of Devils Press in remaining time until all 23 are complete

10 min CAP