Friday January 18th – Diamond Hill CrossFit
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Friday January 18th

17
Jan

Friday January 18th

Part 1

3 rnds of

10 OH Med Ball Sit ups,

30sec plank,

12 leg raise (6 ea side)

Part 2

WOD:

For time 4 HSPU,

10 Med Ball Cleans,

200m run or 250m row,

8 HSPU,

8 Med Ball Clean,

400m run or 450m row

 10 HSPU,

4 med Ball clean

200m run or 250m row.

Rx 20/14 L2 16/10 L1 14/8 scale for HSPU is box or bear crawl position

Met Con

3 x 10 Ring Rows, 3 x 10 BB Rows, 3 x 10 Weighted Step Ups.

WOD AMRAP 15 – 10 Situps, 10 Wallballs, 10 Goblet Squats

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