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)

B: Metcon (No Measure)

5 sets

Clean Lift Off (pause 2 sec)


Halting Clean DL (pause 2 sec)


5 sec descent

x 3 reps

Ladder Drills x 4 trips with hurdle hops @ end of each trip.

(land and pause in athletic position)

C: Metcon (Time)

For Time


Hang PC (135/95)

Burpee Box Step Up (alternate legs each rep)

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