Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 bar tap
6 T Push Up
SA KB Full Kneel to stand x 5 per
B: Warm-up (No Measure)
3-4 sets of:
Chin Over bar hold x AMSAP rest 1:00
Pronated ring row x 8-10
Rest 1:00
DB bench x 8-10 @31×1
Rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
3 Strict PU
9 Push Up
12 Air Squat
rest 2:00
7 min AMRAP
7 CTB PU
6 BJO
5 Burpee to Plate
*Partners alt movements for both amraps