Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 Min partner shoulder mobility +

Split Jerk Review

B: Split Jerk (4 sets )

1 Push Press

+

1 Split Jerk

x 1.1
rest as needed

C1: Weighted Shoulder Swimmer x 5 (slow) (3 sets )

rest 1:00

C2: Plank Row x 8 per (3 sets )

rest 1:00

D: Metcon (No Measure)

Every 3:00 for 15:00

12 TTB

Run 80 yards turf

3 PC and Jerk (155/105)
(singles on for PC and Jerk)

D: Metcon (No Measure)

Every 3:00 for 15:00

12 TTB

Run 80 yards turf

3 PC and Jerk (155/105)
(singles on for PC and Jerk)