Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds:

run 150

10 scap pull ups

8 KB Windmill per side

B: Metcon (No Measure)

4 sets of:

weighted PU x 6-8


Renegade Row x 8 per arm


C: Metcon (AMRAP – Rounds and Reps)

4:00 ON 4:00 Off x 3 sets

Run 400m

Amrap of:

4 KB Snatch per arm (24/16kg)

8 burpee to plate (#45)
post each round total to white board

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