Thursday January 3rd – Diamond Hill CrossFit
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Thursday January 3rd

2
Jan

Thursday January 3rd

Part 1: Split Jerks – 5,5,4,4,3 Build to Hvy 3. Rest 2 minutes.

Part 2: “Snow Flake” 4 RFT of 30 DU, 15 Deadlifts, 15 Box Jumps. RX 155/95, 24/20 L2 135/80, 20/18 L1 115/65, 18/12 *Compare to 1/25/18

Notes: On Jerks focus on getting low in the split on all weights. This WOD is a repeat from 1/25/18. People should be trying to improve on their time

METCON

Part 1: 3 rounds of 10 Seated DB Press, 10 BB Good Ams, 10 T2Rack. 90 seconds rest.

Part 2: WOD: 5 RFT of 50 SU, 15 KB DL, 15 KB Box Overs.

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