Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 muscle snatch

5 Hang Power Snatch(hip contact focus)


B: Snatch Complex

10 sets of:

1 snatch lift off

1 halting snatch DL

1 Power snatch

1 OHS (slow)
Rest 1:00

C: Foot on Wall SL RDL X 8 per (3 sets )

Rest 1:00

D: Metcon (AMRAP – Reps)

EMOM 15 min

1: 30 sec power snatch(115/75)

2: erg 14/12 cals fast

3: rest

Post slowest time to complete cals on erg
All athletes will start on snatch and move to rower then rest.

Conga line fashion.

Partners or teams of 3.

Athlete 1 starts on snatches then athlete 2 starts on snatches at the next minute so that athletes always go to erg from snatching.

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