Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

10 Hip Squivel to Ext

10 Squat to Stand

5 DL (building)

B: Metcon (No Measure)

3×5 DL @ 75/80/85%

C: Metcon (No Measure)

30 min AMRAP with partner

Erg 100/80 Cals

60 DL (155/105)

Sandbag Carry (240 Yards)

80 DB Box Step Over (50/35)
Athletes:

-Look to accomplish a 1:1 work to rest ratio.

-Keep the DL’s light enough you can cycle 8-10 no matter what (lighten it up)

-Mix the Sandbag carry technique up

-One DB on the step overs.

-Be conservative on your pacing wink