Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
30 sec goblet hold
30 sec band front rack stretch per side
erg 30 sec hard
B: Metcon (No Measure)
10 min AMRAP
10 SA DB Snatch
6 Thruster
4 Devil Press
(rotate full rounds)
rest 2:00
10:00 AMRAP
ski or row
rest 2:00
10:00 AMRAP
run 150m
AMRAP 1
Pick a weight and rep scheme you can transition through with minimal rest.
AMRAP 2
Alternate skiing or rowing 1:00 or 2:00 at a time
AMRAP 3
Jog 150m only
Nothing fast.