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 (2 Rounds for weight)

Front rack lunge 2×10

@ 40% if your 1rm front squat

Metcon (3 Rounds for time)

5min clock

500m row

30 burpees over the rower

Rest 3min

5min clock

80yard Sled push 180/90

50 air squats

Rest 3min

1,000m C2 Bike

30 box step ups