Monday July 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday July 11th

10
Jul

Monday July 11th

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Rich F getting after some wall balls

Strength:

Front Squats  5×5 with 75% of 1 RM then 1×8 with 50% of weight

WOD:

“Gump”

3 x 400m Run at 75% of best 400m with 2 min rest  btw,

then 2 x 200m at 50% of 400m time with 1 min rest

METCON:

DB Shoulder Press 3×10, Neg Push-ups 5×5, Barbell Rows 3×10

WOD:

AMRAP 15 – 5 DB Push Press, 10 Abmat Situps, 10 Ring Rows, 5 DB Squats.

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