Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

3 Clean lift offs to knee

3 halting clean DL

3 Clean high pull (hip contact focus)

B: Clean

5 sets

clean lift off (pause 2 sec)

halting clean DL (pause 2 sec)

5 sec descent

x 3

(aim for heavier than last week)
rest as needed

B2: Ladder Trips x 4 (sprint out 10 yards after each trip) (5 sets )

rest 1:30

C: Metcon (Time)

Run 400m

10 Clean and Jerk (135/95)

Run 300m

10 Clean and Jerk

Run 200m

10 Clean and Jerk