6/17/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds:

30 sec Goblet Hold

5 Front Squats

10 hip circles each way

B: 4 Rep Max Front Squat

In 12:00 window:

Find 4 rep max front squat

(aim for around 80% of FS Max)

C: Metcon (No Measure)

Every 6:00 for 18:00

Row 500/400m

24 SA DB Hang Squat Clean (50/35)

(alt each rep)
*faster athletes go first

*waterfall start

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