CrossFit – Thu, Jan 12

Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

10 Squat to Stand

5 Muscle Clean

5 FS

B: Metcon (No Measure)

10-15 Minutes

Barbell Cycle Drills for PC

(no more than 115/75)

3 rounds per partner of:

15 sec muscle clean


3 rounds

15 sec no touch PC


3 rounds

15 sec hip contact PC

C: Metcon (No Measure)

Erg 20/18 AFAP into…

30 sec max PC

rest to full recovery

4-5 sets per partner
*New athletes – complete this metcon with a hang power clean

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