Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Erg 8 min – At top of every min sprint 10 sec. then..

3 sets:

10 breathes global ext

10 bear to bridge

10 lying round houses into..

3 sets:

erg 30 sec hard

10 DL

5 BFB (building in weight). Rest to full recovery each round

B: Warm-up (No Measure)


reps for time of:


Bar-facing burpees

#225 / #155

Time cap: 10 minutes

C: Warm-up (No Measure)

Use remaining time for soft tissue work/mobility


Dumbell accessory work of choice.

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