7/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

30 sec Hollow Rock/ Hold

10 Bar tap

2-3 wall walk

B: Metcon (No Measure)

3 sets of:

Band assist MU Turnover x 4-5

rest 1:00

HSW Practice x 1:00

rest 1:00

Pull Ups x 4-6 (Weighted if possible)

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

14 min amrap

alt full rounds

4 MU OR 8 CTB

8 Push Up

12 Air Squat

40 DUBS

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