Deep River Fit – CrossFit

A: Metcon (No Measure)

Erg 5 min

3 rounds of

10 Squat to Stand

10 Leg Swings Forward/Sideways

5 Back Squat

B: Metcon (No Measure)

EMOM 30:00

1: 50 Double Unders

2: 30 sec Back Squats

3: 30 sec Erg

4: 30 sec Heavy Box Push

5: rest
Back Squat Weight

Women: No more than 105lb

Men: No more than 145lb