Triple River Crossfit – CrossFit

Warm-up

Perfect DB Warm-up (No Measure)

With a light to moderate DB perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds. Switch hands each movement.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Power Snatch

Overhead squat

Metcon

Metcon (Time)

For Time:

30-20-10

Alternating Single Arm DB Clean and Jerk, 50/35

Lateral Squat Jumps over DB

Rest 3 minutes.

10-20-30

Alternating Single Arm DB Clean and Jerk, 50/35

Lateral Squat Jumps over DB