7/21/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 round houses ( 5 per)

30 sec ankle smash

6-8 back squat

B: Back Squat

Every 2:00 for 12:00

3 back squat @ 85%

C: Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

teams of 3

row 300m/250m

12 KBS (24/16kg)

Teammates rotate full rounds through

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