Wednesday January 11th – Diamond Hill CrossFit
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Wednesday January 11th

10
Jan

Wednesday January 11th

dscn7818

Strength: Crossover Symmetry, Push Press 5,5,3,3,1,1 Build to Hvy 1, Rest 2

WOD:¬†“Purple”

4 RFT of 10 KBS, 10 Box Jumps, 100m Row.

RX 53/35, 24/20

L2 44/26, 20/18

L1 35/18, 18/12

METCON:

3×10 DB Press, 3 x 10 DB Row, 3 x 10 Lateral Raises

WOD:

400m Run/500mRow then 5 Rounds of 5 Pushups, 10 RKBS, 15 Jumping Squats then 400m Run/500m Row

 

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