Thursday October 4th – Diamond Hill CrossFit
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Thursday October 4th

3
Oct

Thursday October 4th

Part 1: Back Squats 8,8,6,4,2 Build to 2RM or Hvy 2. Rest at least 2 min.

Part 2: “Itchy”

AMRAP 9 – 18 Abmat Situps, 12 WBS, 90 Dus (180 Sus)

RX 20/14, L2 16/12, L1 12/8

Notes: Exp people should be working to a 2 RM or heavy 2, less experienced people work 5×5 at same weight working on form. WOD should be sprint with little rest, all reps should be attempted unbroken.

METCON

Part 1: EMOM 16 – Even – 5 Jumping Back Squats w/barbell, Odd – 20-30 sec plank.

Part 2: AMRAP 12 – 18 Abmat Situps, 12 WBS, 200 SU’s.

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