Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Standing Ext Rotation x 8 Bench Press x 8 handstand hold x 30 sec (back against wall)

B: Bench Press 6×3 (6 sets )

rest 1:00

C: Metcon (No Measure)

20:00 EMOM

1: erg 30 sec at 1.5 BW in watts

2: 8 FS (135/95) + 10 HSPU

3: Heavy FC x 30 sec

4: burpee to target x 6-8