July 7th, 2017 – CrossFit DGA
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6
Jul

July 7th, 2017

FRIDA FRIDAY, GETTIN DOWN ON FRIDAY

Hooray for partner workouts! Grab you favorite bud, matching shirts, and come on in for an awesome day!

*DONT FORGET*

Saturdays class will be held at the Market on Madison! Bring your friends, parents, moms & dads! It’s going to be a fun time showing our community what we’re all about!

A. Back Squat 7-5-3, 7-5-3 rest 2-3 min
B1. Shoulder Press 3 x 5-7 with 30 sec pause on last rep of every set
B2. Ring Row w/ feet elevated 3 x 5-7 w/ 10-20 sec pause at the top of
the last rep on each set
+
Teams of 2
100 KBS
80 Cal Row
60 Bar Facing Burpee
40 Thrusters (sets of 5 only) HAP
20 Pullups (you may assist your partners)
6 Malcolms-relay style (3 per person)
**If there is a third person- 2 people working and 1 resting

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