Deep River Fit – CrossFit
A: Warm-up (No Measure)
5:00 erg
3 sets
10 Squat to Stand
10 Half Kneel Wall Windmill
10 SDLHP (45/35)
B: Metcon (AMRAP – Reps)
3 Rounds For Total Reps
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Beginner 150-250
Intermediate 250-350
Advanced 350-450
Elite 500+