1/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 Rounds of

10 Seated Wall Slide

8 Barbell Press

5 SA Ring Row per side

B: OH Press (3 sets )

3×5 @ 70-75%

+

1 set of 20 @ 60% for time
rest 1:00

C: Strict Chin Up x 6-8 (3 – 4 sets )

*weighted if possible
rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

alternating movements

Run 150m

10 BJO

10 HSPU

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