11/30/21
Deep River Fit – CrossFit
A: Warm-up (No Measure)
Erg 5-7 min
3 rounds of:
10 Squat to stand
10 T Push Up (5 per)
Run 200m
B: Metcon (Time)
Capacity Test For Time:
50 Cal Row
50 Burpees to 6″ target Run 800m
(waterfall start w/ athletes starting at the next whole minute after rower opens)
C1: DB Bench Press 4×6
rest 1:00
C2: I’s T’s Y’s x 8 each way (slow) (4 sets )
rest 1:00
