12-12-13 – CrossFit DGA
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11
Dec

12-12-13

Fitness:

Deadlift 2-3 x 4 @ 3010 rest 2-3 min

+

15 min AMRAP

150m SA FC (75R, 75L)

12 HR Pushups

3/5 Strict Pullups

10 Wallballs

Competition:

12 min AMRAP @ 90%

5 Power Clean 115/75

9 Burpee

500m row

rest 5 min

12 min AMRAP @ 90%

15 Wallball

40 DU

600m row

rest 5 min

12 min AMRAP @ 90%

5 Power Clean 115/75

9 Burpee

500m row

 

 

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