Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
30 sec Goblet Hold
20 lateral banded abductor walk 4 FS (building)
B: Front Squat 4×4 @ 85%
rest 1:30
C: Barbell GM x 10 @ 2020 (3 sets )
rest 1:00
D: Metcon (Time)
Every 5:00 for 4 sets:
Run 400m
15 Thruster
15 PC
Choose a weight you can always go unbroken with.
Only rest between thruster and PC.
Post your weight and times to white board.