Monday January 7th – Diamond Hill CrossFit
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Monday January 7th

6
Jan

Monday January 7th

Part 1: Front Squats – 4 x 10 @ 60% 1RM. E2MO2M.

Part 2: “Damper/Drag Test” 

5 Rnds of 2 min Row @ Max Effort w/ 4 minutes rest btw. Damper 10,8,6,4,2 @ 20-24 S/M

Notes: Front Squats should be lighter weight. Damper/Drag test is about consistency everything should be the same except damper setting if we want a true feeling for the best setting.

METCON:

Part 1: Back Squats – 4 x 10 same weight.

Part 2: Same as Main

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