Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

8 bench press

10 Kneeling Shoulder Rotations

12 bird dogs

B: Metcon (No Measure)

4 sets

Bench Press x 5

rest ass needed

Alt Hammer Curl x 8-10 per

rest ass needed

Banded Lat pull down x 12 @13×1(seated)

rest ass needed


C: Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 Min AMRAP

Bench press x 30 (155/105)

Dbl KB clean x 30 (24/16kg)

Erg 1500/1200m
Teams with an athlete that cannot bench what the others bench may subtract the 10’s during their alotted reps for the workout.

*Please load the bar with this in mind.

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