Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Back Facing HS Hold x 30-45 sec

OH Squat hold x 30-45sec

Dead Hang to hollow against box x8 reps

B: Metcon (No Measure)

3 sets

rope climbs x 1-2

rest 1:00

Strict TTB x 6-8

rest 1:00

HSW practice x 1:00

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP with partner:

Run 200m

12 TTB


*rotate full rounds
100m = 1 rep

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