8-5-14 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

4
Aug

8-5-14

There will be no open gym from 1-3 tomorrow or Thursday. We apologize for any inconvenience that this may create. Have a great day!!!!

Also, You may want to bring a watch if you are in the fitness group. Cheers!!

Fitness:

A1. BB Upright Row 10-12 x 4 @ 3010 rest 20 sec
A2. Strict Pullup 2-3 x 4 @ 41×1 rest 1-2 min
+
200m run @ 90%
rest 1 min x 5
+
3 rounds @ 80-90%
25 KBS
400m row

Competition:

A1. RDL 5-7 x 4 @ 21×1 rest 30 sec
A2. Dips 6-8 x 4 @ 31×1 rest 1-2 min
B. Reverse Lunges 6 each leg x 4 rest 1-2 min
+
5 rounds @ 80%
1 RC (legless for guys) 12′
12 pistols
1 RC
10 Burpee Over Box

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