1.25.19

CrossFit Blue Diamond – WOD

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Warm-up

500m Row (Time)

Max Effort 500m Row

Mobility

1 min wall press

Metcon

Metcon (Time)

For time

15 push presses*

5 rope ascents

12 push presses

4 rope ascents

9 push presses

3 rope ascents

6 push presses

2 rope ascents

3 push presses

1 rope ascent

*3/4 bodyweight

Weightlifting

Split Jerk (post workout work up to a heavy single)