1/22/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

8 RDL (45/35)

6 Low Hang High Pull(hip contact focus)

4 Low Hang Cleans
*Low Hang = just below knee

B: Clean Complex (5 sets )

5 sets @ 75-80%

1 hang clean + 1 Clean

x 2 reps
rest as needed

C: Rear Foot Supported SL RDL x 8 @ 21×1 (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

EMOM 15:00

1: Erg 14/12 cals

2: Power Clean/Squat clean (135/95) x 30 sec

3: 50 DUBS

5 total rounds
* score is total power cleans and squat cleans combined between partners

*switch between power clean and squat cleans each round

*keep running total as team

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