Saturday June 29th – Diamond Hill CrossFit
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Saturday June 29th

28
Jun

Saturday June 29th

Part 1: Test Day: (pick 2, rest 5 min between) 1 minute of burpees, 2 min DU/SU, 1 min max meter row, 1 min max cal bike, max unbroken DU (time limit 3 minutes), Max Bar hang, Max chin over bar, Max 26/22 KB Hold (shoulder height)

Part 2: “Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (3 Power Cleans, 3 Front Squats, 3 Jerks)

RX * 24 min cap. 135/95, L2 115/80, L1 95/65 

Scale: Run -> Shorter, Cleans -> Hang Cleans

Notes: Tests are for some fun but are short bursts of max effort. Part 2 should be fast, 4 to 5 minutes per round. The runs will act as a recovery for upper body, each round of “Macho Man” should be unbroken, so choose your weight accordingly. 24 min time cap is 6 min per round

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