12/9/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 bar taps

8 burpees to target

6 jump lunge

B: Metcon (No Measure)

7 min amrap

7 burpee to target

7 bar muscle up

rest 3:00

7 min amrap

1 RC

10 DB Bench

rest 3:00

7 min amrap

20 forward lunge

20 abmat sit ups
Done as individual

Rope climb when rope come available.

Use DB’s that first set is unbroken.

Get your accessory work in before leaving building.

C: Warm-up (No Measure)

3 sets:

10 hip swivel to ext

8 prone cobras (slow)

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