Monday October 1st – Diamond Hill CrossFit
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Monday October 1st

30
Sep

Monday October 1st

Part 1: Shoulder Press 5×5 at a moderate weight

Part 2:¬†“Katana”

AMRAP 4 – 5 Push Jerks, 100m Run, 10 T2B. Rest 2 min.

AMRAP 4 – 4 Push Jerks, 150m Row, 8 T2B. Rest 2 min.

AMRAP 4 – 3 Push Jerks, 50 DU, 6 T2B.

Start at strength weight, add 10-15% each Round

Notes: Shoulder Press should be moderate (~60% 1RM). Your goal for this WOD is to go unbroken on Jerks and T2B and work for the entire 4 minutes.

METCON:

Same as main, use DB and K2W.

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