11/2/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds:

5 half kneel wall windmills

5 rdl

5 muscle squat clean

5 jerk

B: Clean and Jerk

4 – 5 sets:

2 clean pulls

+

1 clean and jerk @

80-85%

C: Metcon (AMRAP – Reps)

3:00 ON 1:00 OFF w/ partner

Partner A: Row 500/400

—-Max Squat Clean and Jerk in time remaining (165/115)—

Partner B: DUBS while partner is rowing

-2 rounds through

-Partner A switches with Partner B during the 1:00 transition
1 Round =

Partner A Row Partner B DUBS then..

Partner A DUBS Partner B Row.

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