Monday January 11th – Diamond Hill CrossFit
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Monday January 11th

10
Jan

Monday January 11th

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Strength: Front Squats – 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%, Rest 2 min

WOD: “Church”

4 RFT –

10 Pullups,

20 KBS,

40 DU’s.

RX 53/44, L2 44/35, L1 35/26

METCON:

3 x 10 Pushups, 3 x 5 Weighted Situps, 3 x 10 Goodmornings.

WOD – AMRAP 16 of 100m Row, 20 Squats, 10 RKBS, 50 SU.

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