12-17-13 – CrossFit DGA
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16
Dec

12-17-13

Fitness:

A. Back Squat 10-12 x 4 @ 20×1 rest 2-3 min

B. WTD Stepup 20″ 5-6 each leg x 3 (no push off)

+

8 min AMRAP

8 Push Press #95/65

5 Jump Over 24/20

 

Competition:

A. Split Jerk- Build to a heavy single in 12 min

B. Push Jerk- Build to a heavy triple in 12 min

C. CGBP- Find 10 RM in 10 min

+

4 rounds not for time

AMRAP of UB DU

2/3 Rope climps 15′

12 GHD Situps

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