Triple River Crossfit – CrossFit

General warm-up (No Measure)

3 rounds :15 second rotation no rest

Jumping jacks

air squats


front plank


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.

135/95 barbell
Use any weight and any piece of equipment 10#-200#

Metcon (No Measure)

Teams of 3

Relay style

35min AMRAP

1 rope climb

3 Dball squats 70/100

6 burpees