Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
5 Half Kneel Wall windmill per
6-8 Back Squat (45/35)
erg 30 sec hard
B1: Back Squat x5 (4 sets )
rest 1;00
B2: Prone Cobras x 6-8 (slow) (4 sets )
rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
12 cal erg
10 FS (115/75)
8 Burpee to Plate (45)
*partners alt movements