Friday January 20th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday January 20th

19
Jan

Friday January 20th

dscn7809

Strength: Front Squats 8 x 2 @ 85% 1RM. Rest 90-120 Sec

WOD: “Long Winded”

4 RFT of 5 Burpees over rower, 10 RKBS, 15 Cal Row.

RX 62/44, L2 53/35, L1 44/26

METCON:

3×10 Bird Dogs, 3 x 10 Suitcases, 3×10 Plank Walk Overs

WOD: AMRAP 20 – 25m Bear Crawl, 100m Row, 25m Bear Crawl, 100 SU

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