9-6-13 – CrossFit DGA
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5
Sep

9-6-13

Fitness:

A. RDL 8-10 x 4 @ 4010 rest 2-3 min

B1. DB Shoulder Press 8-10 x 4 @ 3010 rest 60-90 sec

B2. DB SA High Pull 8-10 x 4 @ 3010 rest 30 sec, rest 60sec

+

5 rounds

6 Power Clean #135/95

15 Wallball

rest 60 sec b/n each round

Competition:

A. Front Squat 4-5 x 4 rest 3 min

B. Clean 1.1 x 7 rest 20 sec, rest 3 min

C. Power Clean + 2 PJ + 2 SJ x 3 rest 3 min

D. Wtd Pullup 4-5 @ 4112 rest 15 sec, then AMRAP “strict” pullups unwtd x 4 rest 3 min

***This is going to take longer than an hour. Please use your time wisely as the gym.

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