Triple River Crossfit – CrossFit

Warm-up (No Measure)

2 rounds

run 200M

10 airsquats (pause 3 sec at bottom)

run 200M

10 pushups

20 mt climbers 10 spiderman, 10 dynamic

20 leg swings on rig 10,10

Tail Pipe (Time)

With a partner

3 rounds (each)

Row 250m

While ‘P’ holds double 53/35 kb in front rack position.

Metcon (3 Rounds for reps)

With a partner 3 rounds of work with 2 min rest in between attempts

run 800m

max wallball in remaining time of 6min
Partner 1 May run ahead and start on the wallball before partner 2 returns.

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