5/20/22

Deep River Fit – CrossFit

View Public Whiteboard

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

Leave a Reply