Deep River Fit – CrossFit
A: Warm-up (No Measure)
Erg 3:00
then..
2 sets
10 Bar Taps
5 Half Kneeling Wall Windmill per
2-3 KB Snatch Per side
B: Metcon (No Measure)
3-4 sets
Inverted Row x 8 @ 21×1
rest 1:00
3-4 Sets
Tall Kneeling SA DB Press x 8 per
rest 1:00
(both knees on ground)
C: Metcon (No Measure)
EMOM 25:00
1: erg 12-14 cals
2: 30 sec of CTB (aim to hit same # each round)
3: erg 12-14 cals
4: 5-6 KB Snatch Per arm
5: rest