Friday November 30th – Diamond Hill CrossFit
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Friday November 30th


Friday November 30th

Part 1: Movement Prep

Part 2:

3 rounds of:
Max reps of strict pull-ups (without dropping)
Max reps of shoulder presses (without stopping),
Max-calorie row in 30 seconds
Max L-Sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Notes: 36 min WOD with lots of rest built in, max out on each attempt. Total for each exercise.


3 Rounds of Max reps of Ring Rows(without stopping), Max DB Press(without stopping), Max Cal Row in 1 min, Max Knee raise from rack (waist high knees)

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