Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

10 Hip Circles Each Way

30 Sec Goblet Hold

2-3 FS @ 44×1

B: Metcon (No Measure)

4 Front Squats

into..

5 Back Squats

@ 50 % of BacK Squat Max

x 4 sets

C: Metcon (No Measure)

30 Sec Russian KBS (24/16)

rest 30 sec

30 Sec Erg Sprint

rest 2:00

*Post Max Meters to white board.

*Athletes must hold on to the KB for 30 sec.