Triple River Crossfit – CrossFit
Sprinters warm-up (No Measure)
400 M run
Heel to toe
*keep dorsi-flexion & interior rotated femur
200 M run
IGVW3 (8 Rounds for weight)
1 Power Snatch, 3 OHS
Each team will be given 9 minuets to complete 8 successful complexes for a total load.
Partner 1 will go 0-4min
EMOM they will have as many attempts as needed ONLY in the minute intervals to complete a complex for a maximum total of 4 successful complexes.
1 minuet allotted to change weight and set up for partner 2 to lift.
They will officially start at minute 5 (ready or not) for their chance at 4 successful lifts in their respective EMOM intervals.
Weight will be determined at weigh in.
Metcon (2 Rounds for reps)
teams of 3 (two working)
sled push lengths
row for cal