Monday June 17th – Diamond Hill CrossFit
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Monday June 17th


Monday June 17th

Part 1: Hang Cleans – 5,5,4,4,3,3. Build to challenging 3. Rest 2 minutes

Part 2: 5 RFT of 5 Hang Cleans, 10 Pullups, 200m Run.

Clean weight 80% of Part 1.

Notes: Part1: Weight should finish around 85% 1RM and use 80% of that weight for the WOD. Part 2: Cleans should be unbroken, pullups done quickly. Minimum rest during this WOD. This isn’t a pullup WOD, if you can’t bang out 10 pullups in 20-30 seconds scale reps. ~2 min per round.

Scale: Pullups -> Ring Rows, less reps

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