Friday September 14th – Diamond Hill CrossFit
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Friday September 14th


Friday September 14th

Jason and Bilal

Strength: Deadlift warm up for WOD

7 rnds, every 3 min

21 Ab Mat sit ups,

14 Med Ball Jump Squats,

7-6-5-4-3-2-1 of Deadlift adding weight each round, ending on heavy single

Met Con

5×250 row sprints rest 90 sec btw WOD:

AMRAP 18 100 singles, 25 OH Walking Lunges, 10 Jumping Pull ups, 10 Burpees

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