4-8-15 – CrossFit DGA
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7
Apr

4-8-15

Fitness:

A. Run 200m
rest 1 min x 6 (stay consistent with pace)
B1. 3 TGU per side Alt’ing x 4 no rest
B2. Good morning 10-12 x 4 @ 31×1 no rest
+
3 sets
FW 53/35 per hand (length of parking lot)
1 sled (18-20 sec of work)

 

Competition:

A. Strict HSPU 4-5 x 4 rest 1 min min
B. Front Rack Walking Lunges x 4 sets @ 75′ “HAP” rest 2 min
+
15 min AMRAP @ 80%
30 UB DU
8/12 UB T2b
20 Wallballs
+
10 min Row cool down

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