11-20-14 – CrossFit DGA
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19
Nov

11-20-14

Fitness:

A1. Barbell Upright Row 7-10 x 4 @ 3010 rest 20 sec
A2. DB Powell Raise 7-9 x 4 @ 3010 rest 20 sec; rest 1 min
B. 30 sec KBS, 30 sec off x 6
+
Teams of two, alternate to complete
10 sets
150m row
12 Burpee over rower

Teammate 1 will start on rower complete 150m and then complete 12 burpee. Teammate 2 will then start

 

Competition:

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

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