5/25/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 scap pull Ups

10 Half Kneel Wall Windmill(5 per)

B: Metcon (No Measure)

1:00 Max Strict Pull Up

(use same band from testing)

then..

3-4 sets

weighted pull up x 5

rest

Standing DB Press x 8

rest

C: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Erg 14/12 cals

8 Burpee to Plate (#45)

12 Chest to Bar PU

*Alt movements

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