Nov 15th 2018 – CrossFit DGA
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14
Nov

Nov 15th 2018

Fitness:
A1. PC 4 x 3
A2. SA Arnold Press 4 x 7 per side (seated)
rest as needed
+
4 sets
2 Wall Walks + 30 sec hold on last rep
5-7 Strict T2b
3 cone malcolm
+
4 sets
8 BB Row
8 Zottman Curl (seated)
8 Banded Tricep Ext (standing)
+
1 set on your own (but at the gym)
10 Pushups @ 5010
Bear Crawl (50′ FWD + 50 REV)

Competition:
Partner Up/Have Fun/Strength Work
4 rounds NOT for time
10 BB BP
10 Cal AB
10 Strict Pullups
rest as needed
+
5 sets
Sled Push
5-7 D Ball Ground to Shoulder
5 L Sit lift overs
+
2-3 sets
Work on 2 weaknesses for 10-12 min

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