Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
erg 1:00
10 bear to bridge
8 scap pull ups
B: Metcon (No Measure)
3 sets of:
Ring support hold 5 sec Descend into dip 5 sec
Bottom of Dip x 5 sec
x 2-3 reps
rest
Chin Ups x 8-10 fast
(use band to create speed)
rest
C: Metcon (Distance)
With Partner
6 Min AMRAP
Max Muscle Ups
OR
Burpee Pull Ups
rest 2:00
10:00
Max Distance on Rower
posts average pace held on rower and distance completed