Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 bird dogs (5 per side knees off ground)
5 SA Ring Row Per
10 Strokes on Rower for max distance
B: Metcon (No Measure)
3-4 sets
Bent Row x 5-7 heavy
rest 1:00
Prone Cobras x 8
rest 1:00
Rope climbs x 2-3
rest 1:00
C: Metcon (Distance)
3:00 ON 3:00 OFF for 18:00
12 Burpee to Target
15 WB
Max Meters on erg
*score is lowest meters recorded