December 30th, 2016 – CrossFit DGA
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29
Dec

December 30th, 2016

FRIDAY FRIDAY FRIDAY

Today marks the 30th of December. You guys know that means we only have 2 more days to complete whatever you’ve put on the goals board this year! This could be as simple as writing down the workout, to getting that string of double under you’ve been working on. Whatever it may be that you wrote down, come in tomorrow and Saturday and get after it! Finish out 2016 with a healthy BANG!

#CloseOut2016Strong

Fitness:

A1. Bench Press 4 x 7 no rest
A2. “Wider” Grip “FAT” Bar Barbell Row 4 x 7 rest 1-2 min
+
EMOM for 20 min
1 min- Row 8/12 cals
2 min-15 KBS (American)
3 min-14 WB
4 min-6 Burpee Broad Jumps

Competition:

“Open Prep”
A. PC- Work to a tough tng for 3 reps- rest as needed
+
4 sets
10 Box jump 20/24
10 BB OH WL 75/55
10 BAR Facing Burpee
rest 60 sec
+
4 sets
15 sec max cals AB
1 sled push 50/90
rest 2 min

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