11/30/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Erg 5-7 min

3 rounds of:

10 Squat to stand

10 T Push Up (5 per)

Run 200m

B: Metcon (Time)

Capacity Test For Time:

50 Cal Row

50 Burpees to 6″ target Run 800m

(waterfall start w/ athletes starting at the next whole minute after rower opens)

C1: DB Bench Press 4×6

rest 1:00

C2: I’s T’s Y’s x 8 each way (slow) (4 sets )

rest 1:00

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