Wednesday December 13th – Diamond Hill CrossFit
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Wednesday December 13th

12
Dec

Wednesday December 13th

Strength: 4 Rounds of 10 T2Rack, 10 Wt Situps(mod wt), Max L- sit/Knees Up on rack. Rest 90 seconds btw rounds.

WOD: ” Triple Threat”
EMOM 21

Min 1: 15/12 cal Row
Min 2: 15 Wall Balls
Min 3: 15 V-Ups

RX 20/14, 24/20, L2 16/12, 20/18, L1 12/8, 18/12

Notes: For the WOD use your normal equipment scale the reps down if needed.

Should be finished within 30-45 seconds in early rounds.

METCON:

3 Rounds of 10 DB Front Squats, 10 Abmat Situps, :20 sec Plank. 1 min rest btw.

WOD:

EMOM 21

Min 1: 15/12 cal Row
Min 2: 15 Wall Balls
Min 3: 15 Suitcases

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