Friday August 21st – Diamond Hill CrossFit
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Friday August 21st


Friday August 21st

Reminder that All Classes will be held at Lincoln Woods on Saturday. See the Saturday WOD Blog post for more info.

Live Stream

General Warmup:

300m run into Running drills: High Knees, Butt Kickers, Chicken Walk, Over the Hurdle, Statue of Liberty.

Warm-up 2:

3 Rounds: 5 KB/Odd Object Deadlifts, :20 second Goblet Squat hold with KB/Odd Object, 10 Situps.

Part 2:

E4MO4M x 8 – 400m run, then static heavy object Overhead hold for :30

RX – 50/40+ lbs, L2 – 40/30+ lbs, L1 – 30/20+ lbs


Run should be 3 min or less work each round


Goal is to work for 3 minutes or less with at least one minute rest, max of 3:20 work time.. scale run accordingly.

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