Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 Pass throughs

5 muscle Snatch

5 OHS w/ PVC

B: Metcon (No Measure)

10-15 Minutes Barbell Cycle Drills for Sn (no more than 95/65)

3 rounds per partner of

no touch Pwr Snatch x 15 sec


3 rounds hip contact Pwr Snatch x 15 sec

C: Metcon (No Measure)

4-5 sets of:

Sprint 30 seconds erg


5 hang power snatch

7 pwr snatch

For remaining rounds, match first round calorie amount on erg.

Rest to full recovery.

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