CrossFit – Fri, Nov 4

Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

5 half kneeling wall windmill per side

30 sec Jump Rope

10 beat swing

B: Metcon (5 Rounds for time)

5 Rounds for time:

100 DUBS

16 BBJO (24″/20″)

8 MU

(partners split work however)

*18:00 Cap*

This is NOT a crash and burn workout. If you are using a band on muscle up or using a box…what is a repeatable set throughout the entire workout.

The same applies to double under sets.

C: Metcon (No Measure)

3-4 sets:

Push Press x 4


4 TGU (2 per side)


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