Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 Rounds of:
5 Kneeling Wall Windmills per side
10 Rvs Lunge with reach
20 sec plate runs (two feet on two feet off)
10 Min Jerk Drills
B1: Split Jerk (5 sets )
5 x 3
(from rack)
rest 1:00
B2: Ladder Trips x 5-6 (5 sets )
rest 1:00
C: Metcon (Time)
3 RFT
run 400m (200m relay)
80 Yard Box Push (45/25#) 40 yard relay
20 Clean and Jerk (135/95)
16 min Cap