Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
20-30sec false grip dead hang 30 sec ankle smash per side
8 bar taps into 4 burpees
B1: Rings to Chest Pull Up x 6-8 @ 21×1 (4 sets )
rest 1:00
B2: Muscle Up Complex x 1 (4 sets )
3 bar to belly
3 Muscle Up Turnover to catch
rest 1:00
B3: Pistols x 6-8 per (4 sets )
rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
12 min amrap
4 MU
8PC (135/95)
12 HSPU
(partners alternate movements)