6/25/21

Deep River Fit – CrossFit

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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

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