Deep River Fit – CrossFit

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A: Warm-up (No Measure)

run 400m then

3 rounds of:

8 muscle snatch

6 High Hang Power Snatch

4 OHS (PVC)

B: Snatch

5-6 sets of:

3 High Hang Snatch @ 50%
focus should be speed under the bar after full extension on hips

C: 2 Ladder trips into 40 yard box push x 4-5 sets (4-5 sets )

rest as needed

D: Metcon (Time)

For time with Partner:

Row 1000m/850

75 Thrusters (95/65)

Run 800m (400 relay style)