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 (10 Rounds for weight)

EMOM x10min

2 clean and jerk, 1 snatch

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

3 full snatch

6 hang power snatch

9 OHS

115/75