Deep River Fit – CrossFit

A: Metcon (No Measure)

5 min erg

20 sec moderate

20 sec easy

20 sec hard

Then

3 rounds

30 sec front rack stretch per side

5-10 thrusters

10 beat swing

B: Metcon (Time)

“Jackie”

For time:

1000m row

50 thrusters (45/35)

30 pull ups

C: Metcon (No Measure)

3 sets:

10 SL RDL per side

rest

10 banded face pulls at 21X1

rest