Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 inch Worm in place

5 KB Arm Bar per

10 bar tap

B: Metcon (No Measure)

3-4 sets:

HSW Practice x 1:00

rest 1:00

Seated Barbell Press x 7 @ 21×1

rest 1:00

SA DB Row x 8 per (heavy)

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

16:00 min AMRAP

alt Full Rounds of:

5 CTB

10 Push Up

15 Air Squat