9/9/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 seated wall slide

10 deep breaths global ext

then..

10 Min Jerk Demo

B: Hang Clean + Jerk Complex

6 sets of:

2 hang PC + 2 Jerks (pause in receiving position 2 FULL seconds)
rest as needed

Build to a weight that is sharp and confident.

C: Band Pull Aparts x 15-20 (3 sets )

rest 30 sec

D: Metcon (AMRAP – Rounds and Reps)

12 min amrap

alt movements

(4 PP 4 FS 4 BFB) 115/75

run 1 hill

75 DUBS

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