8-1-14 – CrossFit DGA
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31
Jul

8-1-14

Fitness:

A. Front Squat 6-8 x 4 @ 31×1 rest 2-3 min
+
2 rounds for time
30 Back Squat 135/95
20 KBS
10 T2B
200m run

Notes- Dropping the bar before the set of back squats is over= a 20 Wallball penalty. The bar for the back squat must come from the floor.

 

Competition:

A. Front Squat 4-6 x 4 @ 21×1 rest 2-3 min
B1 Strict HSPU x 3 x 3 rest 20 sec
B2. Wtd Pullup 3-4 x 3 @ 21×1 rest 1-2 min
+
250m row
25 UB DU
10 Cleans 155/95
rest 2:30 x 5

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