Deep River Fit – CrossFit
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)