2/3/21

Deep River Fit – CrossFit

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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

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