4-14-15 – CrossFit DGA
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13
Apr

4-14-15

Ok guys here is the link to the mobility seminar on May 23. We will start around 10 am. We will take a lunch at 12 and should be finished up around 2. If you are following the competition blog then you absolutely have no excuse NOT to be at the gym for this event. Please remember you may invite friends or family. This will be GREAT resource for all of us. If you have questions please feel free to contact myself or Mike. **Lunch will be catered**

Here is the link again just in case, DGA Mobility Seminar

Fitness:

A1. Front Rack Step up 8 per leg x 4 ( 2 sec on the way down from the box) no rest
A2. Sorenson Hold 45 sec x 4 no rest
+
@ 80%
15 Burpee
9 PC
21 Wallball
rest 2 min
21 Wallball
9 PC
15 Burpee
rest 2 min
9 PC
21 Wallball
15 Burpee

 

Competition:

A. Clean + 2 FS+ 1 SJ- Work to a tough single of the complex in 5 sets(working sets)
+
EMOM for 12 min
Even-7-9 Push Press 135/95
Odd-3-5/5-6 Strict C2b Pullup
+
Row 250m @ 90%
rest 1 min x 6

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