Thursday August 23rd – Diamond Hill CrossFit
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Thursday August 23rd


Thursday August 23rd

Strength: 5×3 TNG Squat Clean & Jerk @ 65-75% 1RM. Rest at least 2 min btw.


5 RFT of

5 C2B,

3 Clean & Jerks,

100m Run.

Use weight from strength.

Notes: Strength is Touch & Go, WOD is not but should be able to. Scale C2B with Pullups or Jumping C2B. This should be a fast moving WOD so keep moving with min. rest.


3×10 Wt Step Ups w/knee up, 3×10 DB Row (each arm), 3 x 45 sec Plank.

WOD: 5 RFT 6 SDHP, 12 KBS, 200m Run/Row

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