Deep River Fit – CrossFit

A: Metcon (No Measure)

3 Sets:

30 sec front rack stretch with band per side

5 FS

FR + OH Carry 50 ft per with KB’s

B1: Metcon (No Measure)

Front Squat 4 x 5

B2: Metcon (No Measure)

Prone Cobras 4 x 8 (slow)

C: Metcon (No Measure)

For Time:

50 Hang Power Clean (95/65)

50 Wallball (20/14)

50 Back Rack Rvs Lunge
Athletes:

Any break on the reverse lunge the athlete must dismount the bar in front of the body. Any bar dropped from the back will result in a no rep on the last lunge completed including the final lunge of the workout.