Deep River Fit – CrossFit

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A: Warm-up (No Measure)

plate hops x 15 sec outside-in plate runs x 15 sec forward

1 tgu per side

4-5 cossack squats per side

B: Metcon (No Measure)

3-4 sets

rope climbs x 2-3

pistols x 6-8 per

ladder drills x 6 trips

rest as needed

C: Metcon (No Measure)

16:00 EMOM

1: Box jump over x 10-12 (step down)

2: 50 DUBS

3: 1 TGU per

4: 2 Rope Climb