Deep River Fit – CrossFit
A: Warm-up (No Measure)
30 sec front rack hold + 30 sec front rack in squat hold
3 rounds:
3 DL
3 Low Hang High Pull
3 PC
Mountain climber stretch x 5 per side
B: Clean and Push Jerk
In 5 sets:
Find moderate
-1 PC
-1 FS
-1 Push Jerk
rest as needed
C: Metcon (No Measure)
every 2:00 for 14 min:
5 Squat cleans @ 60% of max clean (singles only)
–
Jog 40 yards turf