Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 Hip circles each way
4 Goblet Step Ups per side
6 Front Squats
B: Front Squat
Build to heavy triple with partner in 10:00 min.
Then 3×3 at 80-85% of todays triple
C: Wide Stance GM X 8-10 (3 sets )
D: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP with partner
Run 400m (together)
30 Hang Clean (115/75)
40 cal row
Full squat