After long consideration, I have decided to open up Crossfit Red Diamond again and run it from a different location. CrossFit Red Diamond is open to anybody who pursue elite fitness. For more information please contact: Tony Jarusook at tjarusook@hotmail.com
Congratulations to everyone who completed the Rock n' Roll marathon or half marathon yesterday. Don't assume that means we'll be taking it easy on you this week!
Warm Up
800 m run
20 pushups
20 GHD situps
20 air squats
20 back extensions
WOD
AMRAP 20:
5 power cleans 145/95#
10 toes to bar
15 wall ball 20/14#
Don't forget to post your completed rounds in the comments.
7 rounds plus 5 toes to bar @75#
ReplyDelete4 rounds as Rx. The last wall-ball went up as the buzzer sounded.
ReplyDelete