Deep River Fit – CrossFit

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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