Friday July 17th – Diamond Hill CrossFit
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Friday July 17th

16
Jul

Friday July 17th

Live Stream

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

General Warm-up:

Row 5,4,3,2,1 Burpees 1,2,3,4,5.

Mobility:

20 Banded Pass Thrus, Down Dog to Up Dog x 10, 20 Snow Angels.

Warm-up:

2 Rounds of 10 Band Pull Aparts, 10 Band OHS, 20 Lateral Hops.

Part 1:

Snatch Warm-up: 3 Rounds of 5 Shrugs, 5 High Pulls, 5 Power Snatch (Bar, Light, Medium)

Part 2:

AMRAP 12 of 20/15 Cal Row, 5 Burpees over the rower, 5 Power Snatch.

RX 135/95, L2 115/75, L1 95/55

Scale:

BOR => Reg Burpees

Notes:

Use part 1 to get you close to or up to WOD weight. 1 Round should be ~2 minutes or less so shoot for 6 rounds.

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