Monday January 23rd – Diamond Hill CrossFit
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Monday January 23rd

22
Jan

Monday January 23rd

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Strength: Clean Complex – 1 Hang Squat Clean, 2 Power Cleans. Build to Challenging set, then 3 more sets

WOD: “Rip Tide”

5 RFT of 5 TNG Power Cleans,10 Ball Slams, 10 V-Ups.

Use weight from Strength

METCON:

3 Rounds of 1 min each ( RKBS, Goblet Squats, Turkish Situps) Rest 1 min btw.

WOD: 3 rnds of AMRAP 4 – 100m Row, 10 Ball Slams, 10 Suitcases.

Rest until HR below 100 or 2 min, whatever comes 1st. Start on the next minute.

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