July 2 2015 – CrossFit DGA
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1
Jul

July 2 2015

Fitness:

A1. BB Upright Row 6-8 x 5 @ 3010 no rest
A2. RFESS 6-8 x 5 @ 3010 rest 1-2 min after BOTH legs
+
4 sets
2-3 Wall Walk
3 TGU Per side
14 SA KBS(Russian) / per side
+
your choice
AFAP 250m row/200m run
rest 1:1 x 4

 

Competition:

A. Clean + FS + SJ x 6 rest 2-3 min
B1. TGU 3 per side x 4 no rest (HTLW) perfect form
B2. Pistol 6 per leg x 4 rest 1-2 min (you may add weight)
+
12 min AMRAP @ 80%
8 Hang Power Clean 155/85
10 BJSD
300m row
**No curtsy pistols. If you cannot do pistols please sub RFESS with weight

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