Deep River Fit – CrossFit

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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