11-14-14 – CrossFit DGA
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13
Nov

11-14-14

Fitness:

A1. Front Squat 6-8 x 4 @ 10×1 rest 1-2 min
A2. Babell OH Carry 150′ x 4 60 sec rest
4 rounds for FUN Teams of 2
3 Wallwalks
6 KB Power Cleans
12 KB Front Squats
30′ KB Front Rack Farmer Walk

 

Competition:

A. Deadlift 2-3 x 4 @ 31×1 rest 2 min
B. 2 Push Jerk + 1 SJ x 5 rest 2 min
+
EMOM for 16 min
Even-3-5 HSPU
Odd-3 Power Snatch Tng (Perfect form)
+
4 rounds for time
20 KBS 70/53
10 Burpee

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