Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds
erg 2:00
10 Squatting T Spine Rotations (5 per)
10 bar taps or ring swings
30 sec jump rope
B: Metcon (AMRAP – Rounds and Reps)
OPEN workout 15.3
Complete as many rounds and reps as possible in
14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
10 pull ups
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet