Deep River Fit – CrossFit
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