8/5/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

5:00 erg

into..

10 Squat to Stand

10 Half Kneel Wall Windmill

10 SDLHP (45/35)

B: Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest
Beginner 150-250

Intermediate 250-350

Advanced 350-450

Elite 500+

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