6-17-14 – CrossFit DGA
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17
Jun

6-17-14

Fitness:

A1. DB BP 6-8 x 4 @ 41×1 rest 1-2 min
A2.(F) Pendlay Row 3-5 x 4 @ 20×2 rest rest 1 min
A2.(M) DB Row 6-8 x 4 @ 31×2 rest rest 20 sec; rest 45 sec
+
2k row for time
+
4 rounds
1 min FLR (Rings)
3 Wall Walks
3/5 suppinated pullups

 

Competition:

A. 3 Position Clean + 1 Split Jerk x 5 rest 2 min (mid thigh, below knee, floor)
B. Strict Pullup (Wtd) 2-2-2-2 @ 21×1 rest 2-3 min
+
5 rounds of Cindy
5 Pullups “Strict”
10 Pushups “hand release”
15 AirSquats
400m run
3 rounds of Cindy

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