2/23/21

Deep River Fit – CrossFit

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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.

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