Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Erg 5 min into:

3 sets of

10 hip swivel to ext

30 sec ankle smash per

10 plate to chest GM

B: Metcon (No Measure)

3-4 sets

6-8 pistols per side(weighted if possible)

FLR X 45-60sec

Rest 1:00

bent over row x 10-12 heavy

Rest 1:00

C: Metcon (Time)

3 sets

Row 500m at 90-95%

Rest 3:00 between
Record all 3 times on board

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