10-8-14 – CrossFit DGA
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7
Oct

10-8-14

Fitness:

5 sets @ 80%
Bear Crawl 150′ (75 Fwd+ 75 Bckwd)
FW with Handle 150′
1 Sled
90 Sec FLR/ 20-25 Sec Lsit
+
DU Skill Work- 5-7 min

 

Competition:

EMOM for 14 min
2-5 HSPU
2-3 Power Clean @80% of 1RM
+
Females
EMOM for 12 min
3-5 C2B Pullups
4-6 Dips
+
EMOM for 12 mins
Males
2-4 MU
4-6 Thruster 135

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