10-3-14 – CrossFit DGA
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2
Oct

10-3-14

Proud of this guy!!!! He has worked so hard. This was a #15 PR!!!! Cheers!!

Fitness:

A. Walking lunges 7 per leg x 4 sets(building) rest 2 min
B1. strict pullup 3-4 x 5 @ 21×1 rest 20 sec
B2. DB Push Press 8 reps x 5 rest 2 min
+
10 min AMRAP @ 90%
10 Thurster 95/65
200m row

 

Competition:

A. Front Squat 4-5 x 4 @ 20×1 rest 2-3 min
+
10 rounds for time
3 Power Clean 205/140
3 C2b Pullups
+
FW with Handles 150′ (75L + 75R)
10 GHD Situps
rest as needed x 4

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