Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

30 sec goblet hold

4 cossack squat per side

1:00 weighted plank

B: Front Squat + Back Squat (4 sets )

4 sets of:

4/8 @ 80%
rest as needed

C: Partner Back Extensions x 12- 15 (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

5 Min AMRAP

50 OHS (95/65)

max distance erg in time remaining

rest 3:00

5 Min AMRAP

50 WB Max

TTB in time remaining