Triple River Crossfit – CrossFit

Warm-up

Ham Warm Up (No Measure)

200m Run

2 X 20 sec each

Front plank

L plank

R plank

THEN

20 yd bear crawl

20 hollow rocks

20 alt single leg deadlifts

200m Run

Metcon

Metcon (Time)

For Time, Partner:

Run 800m

50 Thrusters, 75/55

50 Bar-facing Burpees

50 Thrusters

Run 800m
Split reps as you wish.