Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

45 sec hollow rock/hold

10 bar taps

30 sec dip stretch(breathing emphasis)

B1: Ring MU Complex (3-4 sets )

Ring Support Hold x 5 sec

Dip Negative x 5 sec

Bottom of Dip x 5 sec

x 2 reps
rest 1:00

B2: Pull Ups x 6-8 (weighted if possible) (3-4 sets )

rest 1:00

C: Metcon (Time)

With partner:

1 round of:

14/12 cal erg

7 MU

+

1 Round of:

14 DB Hang Clean and Jerk(switch at 7) 7 MU

complete 3 sets per partner

(rounds no longer than 2:00)