Deep River Fit – CrossFit

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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