Deep River Fit – CrossFit
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