Deep River Fit – CrossFit

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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