9/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 deep breaths global ext

30 sec Wall facing HS Hold

50 ft FR + OH Carry

B1: Wall Facing SHSPU x AMRAP @ 31×1 (3-4 sets )

Scaled or Rx do as many as you can holding strict tempo
rest 1:00

B2: Pull Up Negatives x 5 @ 41A1 (3-4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

A)

3 min amrap with partner: Kipping HSPU max reps

rest 2:00

B)

6 rounds (3 seach):

14/12 erg

14 DB Snatch

14 HSPU

A) Partner 1 then partner 2 at 3:00 mark

B) partners alt full rounds

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