Wednesday October 10th – Diamond Hill CrossFit
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Wednesday October 10th

9
Oct

Wednesday October 10th

Part 1: EMOM 10 – Even:3 Thrusters, Odd: Power Cleans. Add weight after min 2 and min 6.

Part 2: “Fight Club” Comptrain Benchmark WOD

3 Rounds of 1 min of Thrusters, Power Cleans, Box Jump Overs, Pull-ups, Cal Row, Rest

RX 95/65, L2 75/50, L1 55/35

Notes: Use the EMOM to get ready for the WOD. Find a number for each exercise you can maintain. Score is total reps but keep track of each exercise as well.

*Katrin’s score 369 reps Watch the video

METCON

Part 1: EMOM 10 – Even 10 jumping Lunges (5 each leg), Odd 6 Ring Rows.

Part 2: 3 Rounds of 1 min of DB Thrusters, SDHP, Step Overs, Ring Rows, Cal Row, Rest

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