4-15-15 – CrossFit DGA
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14
Apr

4-15-15

Fitness:

A. Run 200m
rest 1 min x 7 (stay consistent with pace)
B1. 3 TGU per side Alt’ing x 4 no rest “HTLW”
B2. Good morning 8-10 x 4 @ 31×1 no rest
+
3 sets
FW “HAP” Length of parking lot
1 sled (18-20 sec of work)

 

Competition:

A1. Strict HSPU 5-6 x 4 rest 1 min
A2. Front Rack Walking Lunges x 4 sets @ 75′ “HAP” rest 2 min
+

13 min AMRAP @ 80%
30 UB DU
3 Wall Wallks
5 UB T2b- add 1 rep every round

+
10 min Row cool down

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