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20190117

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

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

50 AKBS 53/35

50 Wallball 20/14

50 box jump overs 24/20

50 Goblet squats 53/35

R/x+ Run 1 mile

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