Deep River Fit – CrossFit

A: Metcon (No Measure)

erg 5:00 sprinting 10 sec at the top of each minute

B: Metcon (No Measure)

Row 1000m

rest 2:00

row 500m

rest 1:00

row 500m

-rest 3:00-

x 2

C: Metcon (No Measure)

3 sets:

8 KB Windmill Per

8 Shoulder Swimmer (no weight)

10-12 SL Box Step downs per(tap and go all reps on one leg)