Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

weighted shoulder swimmers x 5 slow

10 scap pull ups

2 wall walks

B: HSPU Practice + Pull Ups

4 sets:

HSPU Practice x 1:00 (deficit if possible)

rest as needed

Wide grip Pull Up x AMRAP


Chin Up x AMRAP

rest as needed

C: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP with partner

Row 300/250m

5 Muscle Up

10 SA OH Walking DB Lunge (50/35)

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