Friday July 19th – Diamond Hill CrossFit
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Friday July 19th


Friday July 19th

Part 1

4 rnds of 50m right/50m left of SA Farmers carry 60 sec rest btw rnds 

Part 2

4 RFT of

400m run,

15 pull ups

15 min time cap

 Friday’s 6:30pm will be “Date Night WOD”

You just need to bring a partner, can be anyone. Friend, spouse, significant other, girlfriend, boyfriend, etc. Just bring a partner!

Following the WOD, Janice and Josh Medeiros have  generously invited everyone to their home.  There will be ribs (Thank you Wayne) hamburgers, hot dogs, cole slaw, salad and pasta salad.  Feel free to bring a dish to share. Its B.Y.O.B. 

Date Night:

Part 1 – Deadlift Warm-up,

Part 2 –

AMRAP 20 –

P1: 100m Farmers Carry,


250m Row,

15 Ring Rows,

15 Deadlifts.

Rx 135/95, L2 115/80, L1 95/65.

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