Deep River Fit – CrossFit
A: Warm-up (No Measure)
10 min OH + Ankle Mobility
5 min Split Jerk Review/Drills
B1: Split Jerk (5 sets )
5x 1.1 split jerk
(pause in dip, pause in receiving x 2sec per)
rest 30 sec
B2: Change of Direction
(2 skater Jumps + 1 broad Jump) x 4 attempts
rest 1:00
C: Metcon (Time)
W/ partner in you go:I go fashion
15 push press(75/55)
200ft shuttle
10 hang Clean and Jerk(75/55) 200ft Shuttle
x 10 rounds total for time
Ex: Partner 1 does 15 Push Press and 150ft shuttle then partner 2 does 15 push press and 150ft shuttle before moving to next movement.
*grab a weight you can likely go unbroken with.