Deep River Fit – CrossFit
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.