Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec Hollow Rock

30 Sec Ring Support Hold

30 Sec Ankle Smash per side

B: Metcon (No Measure)

3-4 sets

RC x 2-3

rest

Pistol x 6-8 per

rest

Muscle Up Complex x 3 (3 bar to belly 1 turnover to support)

rest

C: Metcon (No Measure)

Amrap With partner alternating full rounds:

6 min amrap

Rope Climb

rest 1:00

6:00 amrap

4 Pistol

10 KBS

rest 1:00

6:00 amrap

2 Muscle Up

20 DUBS
Manage your intensity. Everything should be approached with quality as the focus not speed.