Monday April 23rd – Diamond Hill CrossFit
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Monday April 23rd


Monday April 23rd

Strength: Thrusters/Pullups – 3/3,3/3,3/3,3/3 Build to weight hevier than WOD. Rest 90 seconds.

WOD: “Fran”

21-15-9 of Thrusters and Pullups.

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

Scale PU with Jumping PU.

Notes: 1st part is mainly to prepare your system for Fran.

Work as hard and fast as you can on Fran. If you can’t do it unbroken have a plan with short rest.


EMOM 12 – 10 DB Press and 10 T2Rack. Alternate

WOD: 27-21-15-9-15-21-27 of DB Thrusters, Ring Rows, Suitcases.

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