Deep River Fit – CrossFit
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
21-15-9
Push Up
CTB Pull Up
Rest while partner goes
(Partner completes 21-15-9 then next parner)
Post total time to board