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 (AMRAP – Reps)

24 min amrap

With a partner

P1- 200 m run

100 Deadlifts 155/115

P2- 200m run

80 hang cleans 135/95

P1- 200m run

60 front squats 115/75

P2- 200 m run

40 stoh 95/65

(Split barbell reps as you wish)