5/17/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 bear to bridge

6-8 presses from split jerk

BW split jerk x 3 per side

B: Split Jerk 1RM

Every 2:00 for 10:00

1 split jerk

C1: Rear Dealt Fly x 8-10 (3 sets )

Rest 1:00

C2 : KB Windmills x 5-6 per (3 sets )

Rest 1:00

D: Metcon (AMRAP – Reps)

3:00 on 3:00 off x 3-4 sets

row 500/400

12 S2OH (155/105)

max burpee jump backs in time remaining
Athlete compete a bar facing burpee. The minute the athlete touches the ground on the opposite side of barbell they jump back to perform the next burpee.

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