Saturday July 4th – Diamond Hill CrossFit
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Saturday July 4th

3
Jul

Saturday July 4th

Live Feed Link (All classes)

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video from Live Feed

https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000

General Warm-up:

100m Run, 20 Air Squats, 2 Banded Bent Over Rows.

Specific Warm-up:

3 Rounds of 5 Thrusters, 5 Pullups/Ring Rows, 100m Run. Build to WOD weight starting with empty barbell or light weight. 

WOD:

“Holbrook”

10 Rounds:
5 Thrusters
10 Pull ups
100m Sprint

Rest 1 minute after each round

RX 115/85, L2 95/65, L1 75/45 (30 min Cap)

Scale:

Anyway needed to get under 30 minutes. Less Rounds, Less Pullups, Lighter Thrusters or work for 30 minutes.

Notes:

Try to move quickly through your rounds. 1 minute rest isn’t a lot but will allow a decent recovery. If you have done in the past know your previous score.

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