Deep River Fit – CrossFit
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