Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 Standing Shoulder Rotations

30 sec Jump Rope

4-6 Close Grip Bench(increasing weight)

B: Bench Press

2×5 Warm Up

5 @ 40%

5 @ 50%

5 @ 60%
rest 1:00

C: Rear Delt Fly x 8 per (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

200 DUBS into..

10 Push Ups

5 Strict Pull Ups

*Partners alternate full rounds