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20180118

Triple River Crossfit – CrossFit

Perfect Barbell Warm-up (No Measure)

4 rounds for form.

With an empty barbell perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Back squat

Overhead squat
3 rounds only

Weightlifting

2rm Squat Clean Thruster (2rm)

Work up to a heavy 2 rep touch and go squat clean thruster.

Metcon

Metcon (4 Rounds for time)

4 rounds for times

6 power clean 135/95

6 squat clean thruster

6 Front Squat

rest 1minute between rounds

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