Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

10 hip circles each way

10 Plate to chest RDL

5 DL(building)

B: Deadlift

2×5 warm up

3×3 DL @ 70/80/90%

–superset

weighted plank x 1:00

C: Metcon (No Measure)

5:00 Amrap

Sandbag Over Box

rest 2:00

5:00 Amrap

DB Lunge for Distance (50/35)

rest 2:00

5:00 AMRAP Max TTB

(individual. Athletes find a rhythm. Pace accordingly)