7/7/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 Squatting T Spine Rotations (5 per)

10 Plate to Chest RDL

40 yard Heavy Farmer Carry

B: Back Squat (6 sets )

Every 2:00 for 12:00

3 back squats at 75% @ 21×1
Be intentional about 1 sec pause in bottom position

C: Split Stance RDL x 8 per (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

Every 5:00 for 15:00

run 300m together

max squat cleans in time remaining (135/95)

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