Deep River Fit – CrossFit
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)