Deep River Fit – CrossFit

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A: Warm-up (No Measure)

erg: 1:00 per person as team then

3 rounds

1:00 weighted plank

8 bar taps

3-5 bench press with bar increasing in weight each set

B: Bench Press

3 @ 70%

3 @ 80%

3 @ 90%

1 set to failure at 70%
rest 1:00

C: Standing banded Ext Rotation x 8 @ 21×1 (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

In teams of 3

20 min amrap

row 1500/1200

120 DUBS

30 TTB