2/4/21

Deep River Fit – CrossFit

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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

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