6/22/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Back Facing HS Hold x 45sec

10 bear to bridge

10 scap pull up

B: Metcon (No Measure)

3-4 sets

Pull Up Negatives x 4 @ 41A1 (weighted if possible)

rest 1:00

HSW Practice x 1:00

rest 1:00

Rope Climbs x 1-2

rest 1:00

C: Metcon (Calories)

20:00 AMRAP

teams of 2 or 3

60 Sandbag Over Shoulder (150/100)

300 Ft HSW

OR (4:00 of alternating practice)

Max Bike Cals in Time Remaining

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