Deep River Fit – CrossFit
A: Warm-up (No Measure)
5:00 erg
Then..
3rounds
10 Squat to Stand
10 Half Kneel Wall Windmill
10 SDLHP (45/35)
B: Metcon (AMRAP – Reps)
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
*step down box jumps only
*athletes simply create a running total in there head for 3 rounds through this workout. Add the total reps of those 3 rounds together at the end.
Beginner 150-250 reps
Intermediate 250-350
Advanced 350-450
Elite 500+