Friday December 9th – Diamond Hill CrossFit
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Friday December 9th

8
Dec

Friday December 9th

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Strength: Turkish Getups EMOM 10 – 1R/1L Moderate weight

WOD: “Starfish and Coffee”
AMRAP 18:
In Teams of 3:
1. Row 300 Meters
2. Kettlebell Swings (70/53)
3. Box Jumps (30/24)
*Accumulate as many reps as possible until athlete on rower completes 300m, then rotate to next exercise.

RX 62/44, 30/24

L2 53/35, 24/20

L1 44/26, 20/18

METCON

3×10 – KB Thrusters, 3×10 DB Row, 3x:25 sec Bar Hangs

WOD: AMRAP 18:

Partner WOD.

P1 Row 300m,

P2 (0dd) RKBS, (even) Wallballs.

Alternate after each row. Both partners do round of RKBS before Wallballs.

Score = Total RKBS & Wallballs

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