Monday January 13th – Diamond Hill CrossFit
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Monday January 13th


Monday January 13th

Part 1: Front Squats 5,5,5,5,5 Building to Moderate 5, use 4th or 5th weight for WOD

Part 2: Row 2000/1600m for Time, every 2 min – 4 Front Squats, 4 Burpees Over Bar

Scale: BJO => Burpees step overs or 3 reps of FS/Burpees

Notes: Stimulus = endurance. Stimulus = endurance. Part 1 final weight should not be a 4 RM. WOD weight should be a weight athletes can do unbroken every round. Each round of FS and burpees should be ~30 seconds.

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