Deep River Fit – CrossFit
A: Warm-up (No Measure)
4 rounds of:
10 Bar taps
2-3 Wall Walks
B1: 4 sets of: Wall facing plate walks x 30 sec (4 sets )
1) Perform wall walk
2) Nose facing wall with only toes making contact with wall
3) hands outside plate then walk hands one at a time on top of plate going back and forth 30 secs
rest 1:00
B2: Pull Up Negatives x 4-5 @ 41A1 9weighted if possible) (4 sets )
rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
14 min amrap
10 BJO
16 PU
48 DUBS
*partners alt movements