1/19/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

erg 1:00 fast

10 hip circles each way

5 front squat

B: Front Squat + Back Squat (4 sets )

4 sets

4 and 8 @ 70-75%
Rest as needed

C1 : Incline Prone Cobras. 6-8 (slow) (3 sets )

Rest 1:00

C2 : Reverse Lunge to Step Up x 6-8 per (3 sets )

Rest 1:00

D: Metcon (Time)

For time:

With partner

500m Row

80 DB Snatch (50/35)

750m Row

70 DB Snatch

1000m Row

60 DB Snatch

18:00 min cap*

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