Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds
8 Sn Grip RDL
6 Hang High Pull ( hip contact focus)
4 Pwr Snatch Pull Under
B1: Snatch Complex (5 sets )
1 Snatch Lift Off
1 Halting Snatch DL
1 Pwr Snatch
x2
rest 30 sec
B2: Ladder Trips x 3-4 (5 sets )
rest 1:00
C: Metcon (AMRAP – Reps)
3 sets for Max Reps
2:00 Erg @ 90%
1:00 Max KBS (24/16)
rest 3:00 b/w