Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
seated DB Ext Rotation x 8 per
5 bench press (building)
10 bear to bridge (5per)
B: Bench Press
2×5 warm up
5/3/1 @ 75%-85%-95%
rest as needed
C: Weighted Pull UP 4×5
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
alt full rounds
12 push up
36 DUBS
10 CTB