Deep River Fit – CrossFit
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*