2/8/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets of:

erg 1:00 hard

10 breathes global ext

5 OH Press

B: OH Press (4 sets )

4×5 @ 80-85%

followed by:

25 Push Press for time at last weight used

(must come from floor)
rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

alt full rounds:

5 S2OH(135/95)

5 Box Jump

rest 1:00

5:00 AMRAP Erg for distance

rest 1:00

5 Min AMRAP

5 hang PC(135/95)

5 BBJO

(athletes pick up where you left off for final amrap. Continue to count reps the same.)
*score is total distance plus AMRAP rounds and reps)

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