Deep River Fit – CrossFit

A: Metcon (No Measure)

Erg 5 min

then..

3 rounds

30 sec goblet hold

30 sec dead hang

3 rounds

erg 30 sec hard

2 muscle up OR 4 pull ups

10 wallball

20 dubs

B: Metcon (No Measure)

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled:

14 CTB Pull Up

50 wallball shots (20lb to 9 ft/ 10lb to 9ft)

200 single unders

C: Metcon (No Measure)

3 sets

5-8 Cossack squat per

8-10 DB Bench

8-10 barbell GM