Friday September 21st – Diamond Hill CrossFit
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Friday September 21st


Friday September 21st

Bethany and Janice


Dont forget this Saturday is “KettleBell for Kids” we have done this WOD for the last 3 years. KettleBell for Kids is a charitable organization  that raises funds to bring active play and fitness equipment to homeless shelters. The funds raised at DHCF will help shelters in Rhode Island. You can donate by clicking here

Push Press work to heavy single in 4 sets


3 rounds of

20 Hang Power Cleans,

20 Front Squats,

20 Push Press

Rx 95/65 L2 75/55 L1 65/35


EMOM 8 DB Push Press, 6 ring rows


AMRAP 15 –

100m Row, 10 KBS,

200m Run, 20 KBS,

300m Row, 30 KBS,

400m Run, 40 KBS…..

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