Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets

20 Russian Twists per side

10 Seated Pass Throughs

6-8 barbell Press

B: Strict Press

3×5 @ 60-65%

Then..

20 strict press for time @ 50%
rest 1;00

C: Bent Over Row 3×12 (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP Ascending Ladder

Run 80 yard Shuttle

3 CTB

3 HSPU

80 yard shuttle

6 CTB

6 HSPU

etc
If strict HSPU are possible perform strict.