Deep River Fit – CrossFit

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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