7/30/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 half Kneel wall windmills per side

15 band pull aparts

6-8 bench press

B: Bench Press

Bench Press

5 @ 40%

5 @ 50%

5 @ 60%

max reps at 50%
rest 1:00

C: Warm-up (No Measure)

3 sets

banded face pulls x 8 @21×1

rest 30 sec

ring dip x 8-10

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

2 PC (115/75)

4 S2OH

6 FS

8 TTB
Athletes complete as individuals.

Hint: Complete one round and check the clock. Be strategic with rest before touching the barbell.

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