Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 sets:

Dead hang to hollow against box x 10

Bottoms up KB Press in split stance x 8 per side

30-40 sec OHS Hold

B: Metcon (No Measure)

3-4 sets

6-8 weighted chin up

Rest

Weighted Plank x 1:00

Rest

Quadruped OH Reach (thumb to ceiling) x8 Per @ 21×1

C: Metcon (No Measure)

Every 3 Min x 18:00

4-5 Muscle Up

Run 200m
Have no less than 1:00 of rest between rounds.

Scale accordingly.