Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 sets of:
10 scap pull ups
10 RDL (45/35)
15-20 v ups
B: Deadlift
In 10 min Build to Heavy Triple
then..
3×3 @ 85% of triple
C: Prone Cobras x 8 (slow and controlled) (3 sets )
rest 1:00
D: Metcon (Time)
6 RFT w/ partner
20-20-20
Deadlift(155/105)
Pull Up
Push Up
*Split work however
*18:00 Cap