9/17/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

5 muscle cleans

5 front squat

5 push press

then.. clean and jerk demo

B: 1 RM Clean and Jerk

Every 2:00 for 12:00

1 clean and jerk
HAVE A PLAN!

C: Metcon (AMRAP – Rounds and Reps)

With Partner:

13 min amrap alt full rounds

7 hang clean jerk (115/75)

7 Burpee to target

7 FS

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