3/30/22

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)

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*

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