Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Erg 5:00

3 rounds:

10 RDL

10 Breaths Global Ext

10 Goblet Squat

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in


13 minutes of:

55 deadlifts, 225 lb.

55 wall-ball shots, 20-lb. ball to 10-ft. target

55-calorie row

55 handstand push-ups


13 minutes of:

55 deadlifts, 135/95 lb.

55 wall-ball shots, 20/10-lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

C: Warm-up (No Measure)

In time remaining:

10 Mobility of choice


10 Min

Single Leg Weightlifting Exercise

Ex: Lunge, Bulg Split squat, etc

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