2-20-15 – CrossFit DGA
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19
Feb

2-20-15

Fitness:

A. SA OH Squat 6-8 (3-4 per side)x 4 @ 42×1 rest 30 sec, rest 1 min
B. Walking Lunge 2 sec pause with Knee on Floor 8 per leg x 3 rest 90 sec b/n sets (HTLW) Heavier Than Last Week-if possible

+
2 min AMRAP
200m row
6 Burpee over rower
12 KBS
rest 3 min x 5

 

Competition:

A. Hang Clean+ Clean-work to a tough single
B1. Bar MU 3-5 x 4 (males only) rest 60-90 sec
B2. Alt’ing Pistol 7 per leg x 4 rest 1 min
+
8 min AMRAP
8 Burpee
8 Thursters 75/45

 

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