5/9/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

3 Wall Walks

10 breathes Dead Hang

4-5 presses from split jerk position

B1: Jerk x 1.1.1

rest 5-10 sec between singles

keep every fast and snappy. Nothing heavy.
rest 1:00

B2 : Banded Pull Aparts x 15 (4 sets )

rest 1:00

B3: Partner Back Ext x 12-15 (weighted if possible) (4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 HSPU

24 DUBS

rest 2 min

8 min AMRAP

6 SA Devil Press(50/35)

8 TTB

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