9-19-14 – CrossFit DGA
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18
Sep

9-19-14

Fitness:

A. Walking lunges 8 per leg x 4 sets(building) rest 2 min
B1. strict pullup 4-5 x 5 @ 21×1 rest 20 sec
B2. DB Push Press 10 reps x 5 rest 2 min
+
50 Burpee Step Overs for time 20″ #35/20

 

Competition:

A. Front Squat 6-8 x 4 @ 20×1 rest 2-3 min
+
30 Calorie Row
10 KB Clean and Jerk 53/35
8/14 C2B Pullups
rest 3 min 4

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