Saturday July 4th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday July 4th


Saturday July 4th

Live Feed Link (All classes)

Video from Live Feed

General Warm-up:

100m Run, 20 Air Squats, 2 Banded Bent Over Rows.

Specific Warm-up:

3 Rounds of 5 Thrusters, 5 Pullups/Ring Rows, 100m Run. Build to WOD weight starting with empty barbell or light weight. 



10 Rounds:
5 Thrusters
10 Pull ups
100m Sprint

Rest 1 minute after each round

RX 115/85, L2 95/65, L1 75/45 (30 min Cap)


Anyway needed to get under 30 minutes. Less Rounds, Less Pullups, Lighter Thrusters or work for 30 minutes.


Try to move quickly through your rounds. 1 minute rest isn’t a lot but will allow a decent recovery. If you have done in the past know your previous score.

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