Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
2 Sn Lift off
2 Halting Sn DL
2 Sn High Pull(hip contact focus)
2 OHS
B1: Snatch Complex (4 sets )
1 Sn Lift Off (to knee)
1 Halting Snatch DL (hip)
1 Power Snatch (hip contact)
1 OHS (slow)
rest 30 sec
B2: Box Jumps x 6 (tall) (4 sets )
rest 1:00
C: Metcon (AMRAP – Reps)
Erg 2:00 @ 90%
into..
1:00 max OHS (95/65)
x 3 sets
Partners alternate sets
(ex: 3:00 on 3:00 off)