3/22/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds of:

10 bar tap

5 SHoulder Swimmer slow

1 TGU per

B1 : Bench Elevated Batwing Row x 6-8 @21×1 (4 sets )

Rest 1:00

B2 : Half Kneel Kb/DB press x 8 per (4 sets )

Rest 1:00

B3 : V Up x 15 (4 sets )

Rest 1:00

C: Metcon (AMRAP – Reps)

With partner

Every 4 min for 16:00

0:00-4:00 row 1000/800

4:00-8:00 max Strict PU

8:00-12:00 Row 1000/800

12:00-16:00 max HSPU(strict if possible)
Post strict Pull Ups

And

HSPU to whiteboard

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