Friday October 20th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday October 20th

19
Oct

Friday October 20th

******Its “Date Night” at 6;30pm class. Grab a partner and WOD!! Then dinner and drinks after******

Strength:

4  rnds of

30 on/30 off plank

then

4 rnds of

30 sec max ab mat sit ups with 1 min rest btw efforts

 

WOD:

Partner Work out

AMRAP 10

8 Pull ups, 30 Dus (90 SUS)

rest 3 min then

AMRAP 8

150m row,

15 wall balls

 

Met Con

3×15 Good Mornings, 4 sets of 60 sec palnk

WOD: AMRAP 8 of 10 Jumping Pull ups, 100 Sus, rest 3 min AMRAP 8 of 150m row, 15 WallBalls

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