10-30-14 – CrossFit DGA
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29
Oct

10-30-14

Fitness:

A1. DeadLift 10-12 x 4 @ 31×1 rest 1-2 min
A2. Powell Raise 10-12 x 4 @ 3010 rest 20; rest 20
+
300m row
10 Burpee Box Jumps
rest 2:00 min x 4

 

Competition:

A. Hang Clean from thigh + Clean x 5 “perfect form”
B1. Supinated Pullup 3-4 x 4 @ 21×2 rest 20 sec
B2. Waiter Walk 150′ x 4 rest 20, rest 1 min
C. Thruster 5-5-5-5 rest 2 min

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