Deep River Fit – CrossFit
A: Warm-up (No Measure)
10 Hip circles each way
4 Goblet Step Ups per side
6 Front Squats
B: Front Squat
In 10 min
Build to heavy triple w/ partner
2×5 at 75% of triple for the day
Look to squat every 2-3 minute in the 10:00 time frame based on feel.
C: Metcon (Time)
1) Max Dubs
2) Max Wall Balls
partners switch and go immediately into next
3:00 AMRAP at opposite station.
Complete total DUBS and WALLBALLS from both partners.
*Split work however.
Record total Dubs and WALLBALLS