10/7/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec dead hang

1:00 erg

5 SA Kb Clean and Strict Press from split jerk position

(5 right 5 left)

B: Metcon (No Measure)

EMOM 30 min

1: Erg 30 sec @ 85%

2: Dbl KB Front Rack Lunge 16 steps

3: weighted plank 30 sec

4: 4-5 MU or 8-10 Pull Ups

5: Walk Jog 30

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