Saturday January 18th – Diamond Hill CrossFit
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Saturday January 18th


Saturday January 18th

Part 1: Set-up and Warm-up

Part 2: “1776”                                                                                                            For Time (in a Team of 3)
Russian Kettlebell Swings (53/35 lb), Box Jumps (24/20 in), Air Squats, Push-Ups, Burpees, Pull-ups, Sit-Ups, Row (calories), Double-Unders, Wall Balls (20/14 lb), Ball Slams (30/20 lb), Dumbbell Push Press (45/35 lb).As a team, complete a total of 1776 reps of all movements, in any order

Scale: As needed


Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement and must do every movement.

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