Deep River Fit – CrossFit

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A: Warm-up (No Measure)

1:00 pvc arch roll then..

3 rounds

5 Cossack Squat per

5 Back Squat @ 31×1 (45/35)

30 sec jump rope

B: Back Squat

5×2 (building to a heavy)
rest 1:00 b/w

C: PVC Assisted SL RDL x 8 per

rest as needed

D: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

20 DUBS

2 FS (115/75)

20 DUBS

4

20 DUBS

6

20 DUBS

8

20 DUBS

10….

etc.

(individual)