Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

20 sec hollow rock

20 sec arch rock

20 sec dip stretch

2-3 wall walks

B: Metcon (No Measure)

3 sets of:

A) 2-3 reps

5 sec ring support hold

5 sec ring dip neg

5 sec bottom of dip

B) HSPU x 1:00

C) Pull Ups x 4 – 5

Weighted if possible (heavy)

C: Metcon (Time)

4 rounds for time:

100 Dubs

20 thrusters(95/65)

10 Muscle Ups

Partners split work however