Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 bar tap
5 hanging hip touch per 30 sec hollow rock
B: Metcon (No Measure)
4-5 sets
Mix Grip Pull Ups
( one hand pronated one hand supinated)
4 each way
rest 1:00
Standing OH KB Holds x AMSAP(heavy)
rest 1:00
AMSAP = as many seconds as possible
C: Metcon (No Measure)
20 min EMOM
1: Bike 14/12 cals
2: 10-12 CTB pull ups
3: ski 12/10 cals
4: 30 sec wall walks