Deep River Fit – CrossFit
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