Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 Rounds:
30 sec Goblet Hold
10 hip circles each way
5 Front Squats
B: 4 rep max FS
In 12 min window:
Find 4 rep max FS
Aim for 80% of 1 rep FS
rest as needed
C: Metcon (Time)
5 Sets per teammate:
Teams of 3
Bike Erg 14/12 OR AB 12/10 cals
10 Dbl DB Step Over (50/35) (24″/20″)
*Waterfall Start
post total time to whiteboard
teams with 2, first athlete simply wait 1:00 to get on erg