Deep River Fit – CrossFit
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
rest
Renegade Row x 8 per arm
rest
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