Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

banded front rack stetch x 30 sec per side

5 front squat (building)

Quadruped Lateral Straight Leg Raise x 15 per side

B1: Front Squat (4 sets )

4 x 8 @ 65% of 4 Rep Max
rest 1:00

B2: Dbl DB/KB Wide Stance RDL x 12 (4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

13 WB

13/11 cal Row or Ski

rest 2:00

7 min AMRAP

9 Back Squat (95/65)

7 Chin Up
*athletes must bring bar back into front rack position before placing bar on floor after back squats