Triple River Crossfit – CrossFit

Sprinters warm-up (No Measure)

400 M run

20 yards

Heel to toe

1 hop

2 hops

*keep dorsi-flexion & interior rotated femur

200 M run

IGVW3 (8 Rounds for weight)


Snatch/OHS complex

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)

10min AMRAP

teams of 3 (two working)

sled push lengths

row for cal

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