Friday October 5th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday October 5th

4
Oct

Friday October 5th

Part 1: EMOM 12 – Even 6-8 Weighted Sit-ups. Odd 5 Deadlifts

Part 2: “Button Up”

3 Rounds of:
3 – Min Calorie Row
2 – Min Burpee Box Overs
1 – Min Deadlifts
Rest 2 Minutes btw

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

Notes: Weights remain the same for the EMOM (~50% 1 RM). Try and build your intensity up in each exercise of the WOD. IE 80% for row, 90% Burpees, 100% DL.

METCON

Same as main. Sub Good AM’s for DL in strength. KB DL for WOD.

Leave a Reply