Deep River Fit – CrossFit
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)