1-22-15 – CrossFit DGA
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22
Jan

1-22-15

Fitness:

A1. Barbell Row with Axle (fat bar) 12-15 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 5-7 x 4 @ 3115 no rest; rest 30 sec
+
4 sets
15 Calorie Row
Lunge with Plate OH 60′ 45/25
8/12 Pushups @ 3010
rest 1-2 min after each set

 

Competition:

2 Clean + 1 Jerk @ 74-76% EMOM for 8 min
+
5 min @ 80%
5 Burpee- 6″ target
7 KBS
rest 3 min
5 min @ 80%
10 DU
10 Wallball
rest 3 min
5 min @ 100%
5 KBS
7 Burpee- 6″ target

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