10.18.17

CrossFit Blue Diamond – WOD

Warm-up

gymnastic warmup (No Measure)

2 rounds

bear crawl down & back

10 beat swings

3 wall walks

10 wall squats

Mobility

2 min each side banded super front rack

Weightlifting

High Hang Squat Clean (work up to a heavy 2 rep without putting bar down)

Metcon

Metcon (Time)

5 RFT

2 power cleans (165/115)

5 Front Squats

50 DU/100 singles