8/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 min warm up

coaches choice

B: Metcon (No Measure)

3-4 sets

feet elevated ring row x 8-10

rest 1:00

push press x 6-7 (bring bar from floor only)

rest 1:00

rope climb x 2-3

rest 1:00

C: Metcon (AMRAP – Reps)

In teams of 2 waterfall start for time..

8 RC

20 BBJO

40 Push Press (135/95)

20 BBJO

40 PU

20 BBJO

40 HSPU

*Time cap 14:00*
All teams start at rope.

Partners split work However.

Once the rope climbs are complete, disperse to your next station.

Teams that are next in line at the rope just start at the next whole minute on the clock.

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