Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
3 SA KB Swing
3 Kb Clean
3 Kb Push Press (each side)
30 sec jump rope
5 cossack squat per side
B: Metcon (No Measure)
3-4 sets of
Inverted row x8 @ 21×1
SA OH Step Up x 8 per
Barbell 21’s x 1 set
rest as needed between
C: Metcon (AMRAP – Rounds and Reps)
Teams of 3:
13 min amrap
150 DUBS
90 KBS
60 Push Ups
*Complete 8 Made Free Throws before leaving class