8/17/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec goblet hold

5 Back Squats(building)

100ft heavy FC

B: Back Squat

4-5 sets of:

2 back squats at 90-92%
rest as needed

C: Barbell FR Reverse Lunge x 8 per (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

Every 4:00 for 16 min

run 400m with partner

max reps FS(95/65)

max reps TTB

Ex: 0:00-4:00

run 400 + max FS

4:00-8:00

run 400 + max TTB

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