Triple River Crossfit – CrossFit
General warm-up (No Measure)
3 rounds :15 second rotation no rest
Bring Sally up
Play the song “Flower” by Moby.
Squat during the parts of the song that he says down. Stand when he says up. Try to keep the bar on your back for the duration of the song. If you must drop, continue to air squat until the song is over.
Use any weight and any piece of equipment 10#-200#
Metcon (No Measure)
Teams of 3
1 rope climb
3 Dball squats 70/100