Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 Round of:

Lunge and Twist x 50 ft

erg 30 sec hard

10 bar taps

B1: Halting Snatch DL x 4 w/ 4 sec pause (4 sets )

Rest 1:00

2: Dbl KB Front Rack Rvs Lunge x 8 per (4 sets )

Rest 1:00

B3: Rear Delt Fly x8-10 (4 sets )

Rest 1:00

C: Metcon (AMRAP – Reps)

With partner comlete for max reps:

5 Min Max Cal Erg

5 min max Pull Ups

5 min max hill runs