6/8/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

10 Min Overhead

+ ankle Mobiliy then…

3 sets:

2 Clean Lift Offs

2 PC

2 FS

2 split Jerk

B: Semi Finals 3-2-1 Complex

Every 2:00 for 12:00

3 Cleans

2 Front Squats

1 Jerk
Athletes should aim for 65-75% of max clean and jerk

C: Metcon (Time)

For time:

10 Total Rounds

Run 1 Hill

6 Hang PC

8 reverse lunge (115/95)

5 rounds per partner

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