Friday January 13th – Diamond Hill CrossFit
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Friday January 13th

12
Jan

Friday January 13th

dscn7905

Strength: Front Squats 10 x 3 @ 80% 1RM. Rest 90 sec.

WOD: “Raw”

4 rounds of 1 min Max reps.

Dead Lifts,

Power Cleans,

Shoulder to Overhead.

1 min Rest btw.

RX 135/95, L2 115/75, L1 95/65

METCON:

6 x 20 sec Bar Hang & 50m Farmers Carry, every 90 sec, 2 min SU/DU test

WOD:  4 Rnds of 1 min max reps. Alt Single Leg KB DL, RKBS, DB Thruster, SU/DU, 1 min rest btw

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