Monday July 3rd – Diamond Hill CrossFit
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Monday July 3rd

2
Jul

Monday July 3rd

No 5:30am or 7:30pm class today.

Strength: EMOM 10 РOdd Push-ups (5-10), Even Dips (3-5)

WOD:”Overload”

AMRAP 4 – Run 800m then Max Pushups. Rest 2 min.

AMRAP 4 – Run 400m then Max Burpees. Rest 2.

AMRAP 4 – 200m Run then Max DU/SU. (16 min)

Scores = Pushups, Burpees, DU/SU’s

METCON

3×10 BB Front Squats, 3 x 10 BB Press.

Partner WOD: 2000m Row, switch every 250m then

80 Box Jumps, 50 Push Ups, 40 Ab Mat Situps, 50 Burpees 80 Double Unders(240 SU)

Work must be split evenly.

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