Tuesday October 2nd – Diamond Hill CrossFit
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Tuesday October 2nd

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Oct

Tuesday October 2nd

Part 1: 90 sec max Strict Pullups, rest 1 min, 60 seconds max Strict PU, rest 1 min, 30 sec max Strict PU. Repeat format for strict dips

Part 2: Snatch Warm-up

Part 3: “Dirty Dozen”

AMRAP 12:
12 Lateral Burpees OB
9 Power Snatches
6 Bar Muscle-Ups (Scale 6C2B/PU/RR, 6 Pushups)

RX 115/80, L2 95/65, L1 75/45

Notes: Build Power Snatch up to WOD weight. Not a sprint, pace yourself but try to do as much unbroken as possible.

METCON

Part 1: EMOM 12 – Even 5-8 RR, Odd 5-8 SDHP.

Part 2: AMRAP 12: 12 Burpees to Plate, 9 Alternating DB Snatch (9 each side), 6 Pushups.

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