Friday June 30th – Diamond Hill CrossFit
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Friday June 30th

29
Jun

Friday June 30th

Strength: Clean Complex – 1 Clean, 1 Hang Clean, 1 Jerk. Build to a heavy set, then do 3 more. Rest 2 min btw

WOD: “Transfusion”

AMRAP 12 – 10 Front Squats, 200m Run, 10 Snatch, 20 DU.

RX 95/65, L2 85/55, L1 75/45

*Compare to June 17th, 2016

METCON

3 x 20 Band Walks, 3 x 10 Band Thrusters, 3 x 10 Band Good Mornings. Partner

WOD: 800m Run, 80 WBS, 80 Box Jumps, 80 V-Ups, 80 DU, 80 Pushups, 80 Goblet Squats, 800m Row. Split work equally, run & row 200 each.

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