Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

15 band pull aparts

10-12 bench dips

6-8 barbell bench (building)

B: Bench

Every 2:00 for 12:00

1 rep max bench

(hands inline with shoulders)

*3-2-2-1-1 rep scheme
Find a max to following the percentage based programming for the next training cycle. Be humble and get a max to build off of.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

Run 250(together)

20 SB Over Shoulder(split work)

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