12-30-13 – CrossFit DGA
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29
Dec

12-30-13

Congratulations to Sam Riner for winning the Progenex raffle!!!!

 

We will be closed on Jan 1. Please enjoy your family and football. Also this week may be a great time to reflect on  the goals you accomplished in 2013. Please checkout the goal board this week. We will be erasing the board on Tuesday night!!!!!! Time to set some new PR’s.

 

Fitness:

A. DB BP 8-10 x 4 @ 31×1 rest 1-2 min

B1. Pendlay Row 5-7 x 3 @ 21×1 rest 1 min

B2. Pullup/ P-Pullup 4-5 x 3 @ 31×2 rest 30-45 sec

+

6  TnG PC

5 Burpee

150m row

rest 3 min x 4

 

Competition:

A. 12 min to find 1 RM OHS

B. 12 min to find 1 RM CGBP

C. 12 min to find 1 RM Wtd Pullup

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