Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
5 Halting clean DL
5 PC
5 FS
30 sec ankle smash per
B: Clean
Every 1:30 for 12:00
1.1 Power Clean
(nothing over 65-70%)
1.1
= The dot being 5 sec rest between your single
C: Ladders
4-5 sets of
4 consecutive Ladder trips
immediately into
3 depth jumps on boxes
* Depth jumps
– on box, off box, on box, off box, on box
-land in finish position
D: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 PC (115/75)
12 TTB
run 80 yards on turf
(40 yards = 1 rep)
*partners alt movements