7/14/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 min OH Mobility + split jerk review

then

3 rounds

3 split jerks

15 plate hops (forward)

B: Metcon (No Measure)

5 sets

2 jerk dips + jerk x 1.1

(pause 2 sec in jerk dip)

rest 30 sec

3 broad jumps for max distance x 2 reps

rest 1:30

C: Metcon (No Measure)

EMOM 15:00

1: 40 sec AMRAP 100 ft Shuttle Run + Burpee in time remaining 2: SA Farmer Carry x 40 sec (switch arms every 20 yards)

3: Bodyweight Lunge x 40 sec

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