Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

Plate to Chest RDL x 10

Ring FLR x 30-45 sec

Weighted Shoulder Swimmers x 5 (slow)

B: Deadlift

In 10:00 build to a heavy triple. then..

2×5 @75% of triple
rest as needed b/w

C: Bulgarian Split Squats x 8 per (3 sets )

rest 1:00

D: Metcon (Time)

For time:


Deadlift (225/145)

CTB Pull Up

Hill run after each round

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