Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 Snatch lift off

5 snatch DL to hip

5 Snatch High Pulls (hip contact focus)

B1: Snatch Complex x 3 (4 sets )

1 snatch lift off to knee

1 halting snatch DL

pause 2-3 sec in each position

B2: Ladder trips x 6 (4 sets )

C: Metcon (Time)

For time:

Row 500/400

40 OHS (95/65)

30 KBS (24/16kg)