Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

Erg 1:00 Fast

30 sec goblet hold

rest..

EMOM 4:00

10 sec sprint on rower

easy row in between

B: Metcon (No Measure)

Row 500m (fast)

20 Thrusters (45/35)

x 3

*rest to full recovery each set

C: Metcon (No Measure)

5×3 Back Squat

+

4 x 40 yard sled march (heavy)