3/31/21

Deep River Fit – CrossFit

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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

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