9/6/22

Deep River Fit – CrossFit

View Public Whiteboard

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

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