Deep River Fit – CrossFit

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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)