Deep River Fit – CrossFit

View Public Whiteboard

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)