11/28/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

10 Hip Swivel to Ext

30 Sec Goblet Hold

3-4 FS

B: Front Squat

B1) 4×3 FS @ 21×1

+

B2) Tall Box Jump x 3-4

C: Metcon (Time)

For time:

30-20-10 Thruster (45/35)

10-10-10 Pull Up

60/50 Cal Erg

30-20-10 Thruster

10-10-10 Pull Up

*15:00 Cap*

*individual workout*
Athletes: scale the pull up to complete 10 reps in 1-2 sets maximum throughout.