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

Metcon (Time)

3 rounds

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.

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