Deep River Fit – CrossFit

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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