Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 Bear to Bridge

8 Goblet Squat

30 sec jump rope

B: Metcon (Time)

In teams of 2:

“Minnesota Mash Up”

“For Time:

–10 Wall Ball Shots (20/14 lb)

50 Abmat Sit-Ups

–20 Wall Ball Shots (20/14 lb)

40 Dumbbell Single-Arm

Overhead Squats OR Goblet Squat (50/35 lb)

–30 Wall Ball Shots (20/14 lb)

30 Ring Muscle-Ups or Burpee Pull Up

–40 Wall Ball Shots (20/14 lb)

200 Double-Unders

–50 Wall Ball Shots (20/14 lb)

10 SA Devil Press (50/35 lb)

Time Cap: 25 minutes

C: Front Squat 3-4 x 8

Time permitting, complete 3-4 sets of front squat.