Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

30sec reverse plank

10 bar tap

8 T Push Up

B: Metcon (No Measure)

3 sets of:

Ring support hold 5 sec Descend into dip 5 sec

Hold in bottom 5 sec

X 3 reps

Rest 1:00

Chin Ups x 8-10 fast

(Hands suppinated)

Rest 1:00

C: Metcon (Time)

With Partner for time:

2 sets per person of


Push Up

CTB Pull Up

Rest while partner goes

(Partner completes 21-15-9 then next parner)

Post total time to board

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