Deep River Fit – CrossFit
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