Deep River Fit – CrossFit
A: Warm-up (No Measure)
2 min Goblet hold into..
3 rounds of:
8 Goblet FS @ 21×1
1 TGU Per side
10 bird Dogs (5 per)
B: Front Squat
In 10 min find a heavy double
then..
2×3 @ 95% of that double
C: SL Barbell RDL x 8 per (3 sets )
rest 1:00
D: Metcon (No Measure)
20 min EMOM
1: 30 sec weighted wall sit w/ plate
2: 1 TGU Per side
3: 30 sec DB Snatch
4: erg 12-14/10-12 cals