1/13/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 Squat to Stand

5 Muscle Clean

5 FS

B: Metcon (No Measure)

10-15 Minutes Barbell Cycle Drills for PC (no more than 115/75)

3 rounds per partner of

No Touch PC

at 15 sec per athlete

then

3 rounds per partner of

Hip Contact PC

at 15 sec per athlete

C: Metcon (No Measure)

Erg 20/18 cals AFAP

into…

30 sec max PC

rest to full recovery

5 sets per partner
Different erg each round

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