Deep River Fit – CrossFit
A: Warm-up (No Measure)
Erg 5 min
3 rounds of:
10 hip circle each way
10 lying round houses
10 plate to chest good morning
B: Warm-up (No Measure)
3 sets
10 DB snatch
5 BBJO fast
Rest to full recovery
Be sure to know the movement standards that are printed on table!
C: Metcon (Time)
21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
*20 min time cap
Men 50lb DB / 24″ box
Women 35lb DB / 20″ box