Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

30 sec front rack hold

then..

3 sets

3 DL

3 Low Hang High Pull

3 PC

3 jerk

B: Metcon (No Measure)

Barbell Cycle Drills into…

every 2 min for 10 min.

build to tough PC and jerk x 2 touch and go
(nothing heavy!! something challenging)

C: Metcon (No Measure)

4 sets:

erg 20/16 cals

40 DUBS

3-4 Clean and Jerk at last weight performed in part B
(the goal is crisp clean and jerks not weight used)