Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

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)

3:00 AMRAP

2 Stations

1) Max Dubs

2) Max Wall Balls

partners switch and go immediately into next

3:00 AMRAP at opposite station.

rest 3:00

For time:

Complete total DUBS and WALLBALLS from both partners.

*Split work however.
Record total Dubs and WALLBALLS



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