Monday March 22nd – Diamond Hill CrossFit
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Monday March 22nd

21
Mar

Monday March 22nd

“Wilcox”

WORKOUT GOALS

1.) Finish in less than 25:00
2.) Play around with your pacing.
3.) Practice to find a pace that allows you to finish the run faster than you
row.
4.) Complete the farmer carry in 2 sets or less

RX

ROUNDS FOR TIME
500/450m Row
200m Farmer Carry (35/25#)
400m Run
– Rest 1:00 between rounds

Level 2

4 ROUNDS FOR TIME
400/350m Row
200m Farmer Carry (25/15#)
300m Run
– Rest 1:00 between rounds

Level 1

4 ROUNDS FOR TIME
300/225m Row
200m Farmer Carry (20/10#)
200m Run
– Rest 1:00 between rounds

Stretching

ON A 5:00 CLOCK
10 Press-ups
:30 Calf Stretch / Side
10 Scap Push-ups

Accessory

ON A 6:00 CLOCK
Practice Strict Muscle-ups/Muscle-up Floor
Progressions or Strict Pullups/Banded Pullups

Notes

Time Goal: 20:00-25:00. Your score is the total time it takes you to finish. To do this workout Rx’d, you should be able to finish your runs and rows in under 2:00. Avoid overloading the farmer carry. Use a loading that allows you to finish the farmer carry in 2 sets or less. Consider playing around with your pacing today. We would like to see you run faster than
your row, which means the row might need to start at a slower and more consistent pace. The 1:00 rest in between rounds will not provide enough rest for a full recovery. Avoid pushing at a 100% all-out effort in the first round.

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