Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
30 sec lat smash on barbell
10 seated wall slides
5 OHS @21×1 PVC
30 sec Jump Rope
B: Metcon (No Measure)
4 sets
5 weighted pull up @ 21×1
rest
Seated Straddle KB FR + OH Press x 8 per
rest
5 OHS @ 21×1 (no weight)
C: Metcon (No Measure)
Every 3 min for 15:00
60 DUBS
12 OHS(95/65)
12 CTB
*scale to you ability
look for 1:30 per round