4-3-14 – CrossFit DGA
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2
Apr

4-3-14

I would like to say congratulations to Priscilla Solloway for advancing to the next round of the Masters competition. On April the 17 CrossFit will post 4 workouts and she will have 4 days to complete the workouts and submit the videos. Congratulations Priscilla and good luck!!!!!

 

Fitness:

A1. Deadlift 8-10 x 4 @ 3010 rest 1 min
A2. Side Plank+ FLR(you may use rings) 45 sec each side x 4
+
8 min AMRAP
6 HPC 115/75
7 Lunge in Place (each leg)
20 DU

 

Competition:

A1. CGBP 10-12 x 4 @ 30×1 rest 1-2 min
A2. Pendlay Row 8-10 x 4 @ 30×2 rest 30-60 sec
B1. FC “outside” x 4 rest as needed (more farmer carry’s) (not a misprint)
B2. BB OH Walking Lunge 8 per leg x 4 rest 1-2 min (HAP)
+
DB Powell Raise 10-12 x 4 @ 3010 rest 30 sec

 

Please be sure to clean up all of your equipment before you leave. Also, if your dues are due, get paid up!!!!!

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