Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

3 SA KB SWings

3 SA KB Cleans

3 Reverse Lunge (complete complex on left side before moving to right)

10 Dead Hang to Hollow using box

Run 150m

B: Metcon (No Measure)

3-4 sets

Elevated Ring Row x 10 (weighted if possible)

Pistols x 6-8 per side

C: Metcon (No Measure)

EMOM 10:00

Even Minutes: 30 Sec Pistols

Odd Minutes: Dbl DB Step Over x 10

rest 2:00

EMOM 10:00

Odd Minutes: SB Over Shoulder x 6-8

Even Minutes: Sled Push x 30 sec

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