Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 sets of:

8 PVC GM

8 Squat to stand

8 OHS

B: DL

5 @ 75%

3 @ 85%

1 @ 95%

3×3 @ 85%
rest 1:30

C: Hollow to arch rolls x 30 sec (3 sets )

rest 1:00

D: Metcon (Time)

3 Rnds for time with partner:

30 OHS (95/65)

30 KBS (24/16kg)

30 Burpee to target

*15:00 cap