Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

SA KB OH Tall Kneel to stand x 5 per arm

30 sec ankle smash per

Dbl KB Swing x 8

B: Metcon (No Measure)

10 min SA and Dbl KB Clean and jerk practice

then..

3 rounds:

30 Sec KB Push Press

rest 1:00

2-3 Rope Climbs

rest 1:00

6-8 Pistols per

rest 1:00

C: Metcon (No Measure)

EMOM 15:00

1: Bike 14/12 cals

2: Dbl KB Clean and Jerk x 8

3: Box Push x 30 sec