Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 Squat to Stand

5 Muscle Clean

5 FS

B: Metcon (No Measure)

10-15 Minutes Barbell Cycle Drills for PC

(no more than 115/75)


3 rounds per partner of

15 sec No Touch PC


3 rounds per partner

15 sec Hip Contact PC

C: Metcon (No Measure)

8 PC

8 FS

Max Wattage Erg

-rest to full recovery-

5 sets per partner
Max Wattage

Athlete ergs until they see max wattage on the erg then terminate the set.

Ex: Bike Erg 1000w until it then drops below that “max” wattage for you.

D: Warm-up (No Measure)

Mobility in time remaining.

-foam roll

-lacrosse ball

-banded distraction

-ankle smash

-thoracic stretch

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