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

Metcon (3 Rounds for reps)

EMOM x6min

Hang power snatch 75/55

Pull-ups

Rest 2min

EMOM x6min

Power snatch 95/65

C2B pull-ups

Rest 2min

Squat snatch 135/95

Bar muscle ups