3-24-15 – CrossFit DGA
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23
Mar

3-24-15

Fitness:

A1. RFESS 4-5 x 5 @ 3010 rest 30 sec, rest 1 min
A2. Pushups 6-10 x 5 @ 3010 no rest
+
EMOM for 15 min
1 min-5 Bar Facing Burpee
2 min- 8-10 @ 31×3 supine ring rows (3-4 Pullups)
3 min- 4-5 Thruster

 

Competition:

A.Squat Clean 1-2 EMOM for 6 min @ 75% of 1 RM
+
EMOM for 15 min
1 min 4-6 Thruster 115/75
2 min 4-6 Burpee Box Jumps
+
200m row
rest 45 sec x 8
+
Masters Men
8-10 min Thoracic Mobility with foam roller

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