Tuesday December 12th – Diamond Hill CrossFit
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Tuesday December 12th

11
Dec

Tuesday December 12th

Bring A Friend Day

Strength: 500m Row Test, Rest 4 minutes, 500m Row. Post better time.

WOD: “Sacrifice”

Partner WOD 800m run switch every 200m then

complete 6 rnds (3 each) of

30 RKBS, 15 Box Jump Overs.

One partner works at a time, switch after each rnd.

Rx 70/53 24/20 L2 53/44 20/18 L1 44/26 18/12

Notes: Row test is for Leader Board.

Plenty of rest built into the WOD to allow for almost a max effort each of the 3 rounds.

Weights are heavy but try and push through.

 

METCON:

400m Row, rest 2 min, 300m row, rest 1 min, 200m row, rest 30 sec, 100m Row.

Partner WOD 800m run switch every 200m then complete 6 rnds (3 each) of 30 RKBS, 30 Step Overs. One partner works at a time, switch after each rnd

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