CrossFit – Fri, Jan 6

Deep River Fit – CrossFit

A : Metcon (No Measure)


10 breaths at global ext

20 sec goblet hold

10 lying roundhouses per side


2 sets

row fast 30 sec

6-8 DL moderate weight

rest as needed

row fast 30 sec

10-12 wallballs

row fast 30 sec

8-10 handstand push ups

rest to recovery

B: Metcon (Time)

Open Workout 16.4

13 min AMRAP

55 Deadlifts (225/155)(135/95)

55 Wallballs (20/14)

55 Cal Row

55 HSPU or HR Push Up

As soon as the first athlete completes there wall balls the next athlete begins.

Send the faster athletes first.

– If any weights or movements are being scaled then all movements are being scaled to mimic the proper stimulus for the workout.

– If you can’t complete a handstand push you will do hand release push ups AND the scaled DL weight.

-Perform 3 Sets of if time permits:

Barbell GM x 8

Strict TTB x 6-8

Half Squat Pistols from Box x 10 per (slow)

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