Triple River Crossfit – CrossFit
AMGAP Warm-up (No Measure)
10 walkout to plank pushups
20 Spiderman mountain climbers
40 yard bear crawl
40 yard walking lunge
200 m backwards run
Carry 40# slam ball to outdoor rig
5 bar muscle ups
Carry ball back
5 ring muscle ups
Leave balls on cement outside the big door.
Scale bar MU to a 30 second bar hang.
Scale ring MU to 10 ring row to dips.