Sunday July 12th – Diamond Hill CrossFit
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Sunday July 12th


Sunday July 12th

Live Stream


General Warm Up:

5 Burpees
200m Run


Couch Stretch 1:00/side
Lax Ball Shoulders 1:00/side
Lax Ball/Softball Pecs 1:00/side

Warm Up 2:

Round 1 – PVC Pipe
Round 2 – Barbell Only
Complete 2 sets of the “Bear Complex” per round


“Bear Complex” 
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

30:00 Time Cap

Finishing weights:

Beginner: Men 75/Women 55 lb
Intermediate: Men 115/Women 85 lb
Advanced: Men 155/Women 105 lb
Elite: Men 225+/Women 155+ lb


Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. You cannot adjust weight mid round. Should an athlete rest the bar on the ground or fail to complete a round unbroken, their score will reflect last successful round plus other work completed i.e. 3 + 6. Rest as needed between each Round.

Start Light!!!!!!!!!!!

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