Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
erg 30 sec hard
bottom of bench dip hold x 30 sec
30 sec dead hang
B: Gymnastics (4 sets )
4 sets of:
Chin Over bar hold x AMSAP
rest 1:00
Pronated ring row x 8-10
rest 1:00
30 sec push ups
rest 1:00
AMSAP = as many seconds as possible
C: Metcon (No Measure)
EMOM 18:00
1: erg 12-14/10-12 cals
2: 4-5 muscle ups
3: 12-14 KBS