Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

10 bear to bridge

30 sec frog stretch

then..

3 sets

30 sec OHS Hold

10 bar tap

then..

3 sets:

80 yard shuttle on turf

2 rounds of:

5 OHS

5 CTB or PU

A: Metcon (No Measure)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-barpull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-barpull-ups

Etc., following same pattern until you fail to complete both rounds
Scaled:

65/45

Chin Over Bar Pull Ups

C: Metcon (No Measure)

3 sets:

8 SA Pendlay Row w/ KB per

+

8 Weighted Step Up per