Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
3 Clean lift offs to knee
3 halting clean DL
3 Clean high pull (hip contact focus)
5 Box Jump/step down
B1: Clean Complex (5 sets )
1 Clean Lift Off (2 sec)
1 Halting Clean DL (2 sec)
1 PC
x2 reps through
rest 30 sec
B2: Lateral Hurdle Drills x 20 sec (5 sets )
( down and back laterally through hurdles. High Knees. Arms at 90 degree angles)
rest 1:30
C: Metcon (Time)
For Time w/ partner:
10 rounds
5 PC (135/95)
30 DUBS
5 Clean and Jerk
10 BJO
*partners alt full rounds*