Friday September 6th – Diamond Hill CrossFit
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Friday September 6th


Friday September 6th

Part 1: Front Squats 10,8,6,4,2. Build to heavy 2. Rest 2 min

Part 2: 100m Row, 7 HSPU, 7 Thrusters, (add 100m and subtract 1 rep for others each round for 5 total rounds (Last round is 500m Row, 3 HSPU, 3 Thrusters)

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

Scale: HSPU -> Abmat, Box Toes, Box Knees, Bear Crawl, Wall Sit

Notes: Stimulus = Sprint Effort.

Part 1 should start lighter than normal starting weight. You have 5 weights so they can be larger in the 1st few jumps. Part 2 will be a sprint with reps getting lower as you work you should move quickly. Total 1500m and 25 HSPU, 25 Thrusters

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