4/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

Half Kneel Wall Windmill(5 per)

10 Barbell Press

10 Split Jerks(5 per side. Footwork only)

B: Jerk Complex (5 sets )

5 sets

1.1

(1 Push Press + 1 Push Jerk + 1 Split Jerk)
rest 10 sec between complex

rest 1:00 Between sets

C: Sandbag Carry x 1:00 (5 sets )

rest as needed

D: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

10 S2OH (135/95)

10/8 cal row

10 SA FR Rvs Lunge (24/16kg)

*rotate full rounds

* switch front rack after 5 rvs lunges

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