Monday January 15th – Diamond Hill CrossFit
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Monday January 15th


Monday January 15th

Rope climbs and build back squats


21-15-9 of Back squats with 6 rope climbs btween rounds

Rx BW, L2 75% of BW,L1 50% 0f BW


Met Con

3×15 DB Push press, 3×15 SA DB Row, 3×12 Plank to Pike

WOD: 500m row then 3 rounds of 10 Sand Bag Squats (bear hug hold), 50m Farmer Carry, then 500m row

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