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

20rm Strict Press (Weight)

20rm strict press

Metcon (Time)

27-21-15-9

Deadlift 225/155

Dumbbell push press 20/35

Rx+ Handstand push-ups