Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Ankle and Hip Mobility then..

3 sets of:

20 sec in bottom of squat

10 reverse lunge and reach (5 per)

5 Back Squat

B: 1 Rep Max Bench

Every 2:00 for 12:00

1 rep max squat
Rep Scheme:

3-2-2-1-1-1

Find a working max for the next block. Be humble in your approach.

C: Partner Back Extensions x 12-15 (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

3 sets for max reps:

1:00 WB

1:00 Burpee to Target

1:00 SA Clean and Jerk (switch every 5) (50/35)

1:00 rest