10-9-13 – CrossFit DGA
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8
Oct

10-9-13

A. RDL 8-10 x 4 @ 4010 rest 2-3 min

B1. DB Seated Shoulder Press 10-12 x 4 @ 3010 rest 1-2 min

B2. DB Front Raise 10-12 x 4 @ 3010 rest 30, rest 1 min

+

15 Wallball

10 DU (20 singles+ 5 No Jump Burpee)

rest 1 min x 6

Competition:

A. Hang Clean + Clean+ FS x 5 rest 3 min

B. Push Jerk 3-4 x 5 rest 2 min

C1. GHD Situp 6-8 x 5 @ 2121 no rest

C2. UB DU 15-20 x 5 rest 1 min

+

Sled/ Prowler x 10 #190/150

**Not going UB on the DU will result in an extra sled push. It is possible that someone will have to do 15 sleds pushes.

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