12-6-13 – CrossFit DGA
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5
Dec

12-6-13

**Please do not forget we have our first yoga class on Saturday after the team workout. Should start around 11am. The class will be led by Holly Smith. Cost is only $5.00 per person.

**Also Gymnastic’s seminar is December 14th. If you need help with HSPU or want a “6 pack” you will not want to miss it.

 

Fitness:

A1. Pullup/ P- Pullup 4-4-4-4 @ 31×2 rest 1 min

A2. BB Front Rack Stepup 5-6 each leg x 4 rest 30 sec (no push off)

+

OHS 95/65

Burpee

15-10-5

rest 5 mins

Thruster 95/65

Box Jump Over 24/20

15-10-5

 

Competition:

12 min MAP @ 90%

15 Wallball

400m row

7/5 C2B Pullups

5 min rest

12 min MAP @90%

14 KBS 2pd

8 HR Pushup

35 DU

rest 5 min

12 min MAP@ 90%

15 Wallball

400m row

7/5 C2B Pullups

 

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