6/14/22

Deep River Fit – CrossFit

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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+

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