7/30/21
Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
5 half Kneel wall windmills per side
15 band pull aparts
6-8 bench press
B: Bench Press
Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
max reps at 50%
rest 1:00
C: Warm-up (No Measure)
3 sets
banded face pulls x 8 @21×1
rest 30 sec
ring dip x 8-10
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
2 PC (115/75)
4 S2OH
6 FS
8 TTB
Athletes complete as individuals.
Hint: Complete one round and check the clock. Be strategic with rest before touching the barbell.
