Monday October 17th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday October 17th

16
Oct

Monday October 17th

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Strength: 12 x 100m Rowing Sprints, 1 min rest in btw

WOD: “Hip Hop”

For Time –

400m Run, 40 DU,

300m Run, 30 DU,

200m Run, 20 DU,

100m Run, 10 DU.

SU x 3.

Scaled = 300m, 200m, 100m, 100m.

METCON:

10 x 100m Rowing Sprints, 1 min rest.

WOD –

400m Run, 40 Step Overs, 40 RKBS,

300m Run, 30 Step Overs, 30 RKBS,

200m Run, 20 Step Overs, 20 RKBS,

100m Run, 10 Step Overs, 10 RKBS.

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