Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

30 sec partner shoulder flexion stretch

10 scap pull ups

5 box jump over

B: Metcon (No Measure)

3-4 sets

30 -45 sec Nose to WallHS Hold

rest 1:00

Inverted row x 8 @ 21×1

rest 1:00

1:00 Heavy SA FC Carry per

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

8 min amrap w/ partner

3 wall walks

8 BJO

rest 2:00

8 min AMRAP

10/8 cal erg

8 CTB Pull Up

(Scale to allow fast rotation with partner)