Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of
5 box jumps
5 inchworms
5 T Spine Rotations from Squat per side
B: Front Squat + Back Squat (5 sets )
5 sets of:
3 Front Squat
+
6 Back Squat
@ 85% of Front Squat
rest as needed
C1: Tall Box Jumps x 6-8 (3 sets )
rest 1:00
C2: Banded Face Pulls x 8 @ 21×1 (3 sets )
rest 1:00
D: Metcon (AMRAP – Reps)
With partner:
3 sets of:
2:00 row @ 85-90%
30 sec Thruster
30 sec Bar Facing Burpee
rest 3:00
Score is total cals on erg