3-17-15 – CrossFit DGA
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16
Mar

3-17-15

Fitness:

A1. RFESS 4-5 x 4 @ 3010 rest 30 sec, rest 1 min
A2. Pushups 10-12 x 4 @ 3010 no rest
+
EMOM for 15 min
1 min-9 Burpee
2 min- 8-10 @ 31×3 supine ring rows (3-4 Pullups)
3 min-14 Russian KBS

 

Competition:

A.Squat Clean 2-3 EMOM for 9 min @ 74% of 1 RM
+
EMOM for 15 min
1 min 4 HSPU (no abmats unless hands are on plates)
2 min 8 Alting Pistols
3 min 9 Calorie Row
+
mobility work

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