Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

10 breathes Global Ext

+

4 Muscle Cleans 4 FS 4 Split Jerk

B: Clean Complex (4 sets)

4 sets of:

Clean DL (pause)

+

Clean Pull w/ pause at top x 2 sec

+

high hang PC @ 65-75% of C&J

x 3 reps
rest 1:00

For the second position, athletes pause on toes, shoulders shrugged, arms straight, get as tall as possible.

C: Jerk (4 sets )

4 sets

Pause Jerk x 2

pause (2 sec) in Dip

Use light to moderate weigh.
rest 1:00

D: Metcon (No Measure)

EMOM x 16:00

1: PC and Split Jerk 185/125 x 4-5

2: 8 TTB + 4 Burpee to target

3: run 200m

4: rest