Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds
10 Squat to Squat
10 hip Circles each way
5 Back Squats (45/35)
B: 1 RM Front Squat
Every 2 min for 12min
1) 65% x 1
2) 75% x 1
3) 85% x 1
4) 95% x 1
5) 100+ %
6) 100+ %
Get organized!
C : Partner Back Extensions x 12-15 (3 sets )
Rest 1:00
D: Metcon (Time)
5 Sets of
Run 250m (w/ partner)
32 thrusters (95/65)
rest 1:00 between
Be strategic breaking up thrusters with partner. Think long game.
Thruster should not be slow. Choose a weight where you can do at least 8 unbroken.
Post total time.