November 11th, 2016 – CrossFit DGA
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10
Nov

November 11th, 2016

IT’S FRIDAY

Another beautiful week is coming to an end! I’ve missed you guys this week! Pretty excited to see you all tomorrow afternoon! If you’re going to be at open guy tomorrow afternoon, it may be chilly, just a heads up!

#FeelsLikeNovember

Fitness:

A1 KB FR RFESS 4 x 8-10 per side @ 31×1 rest 60-90 sec b/n legs
A2. Z Press 4 x 8-10 @ 31×3 rest 60 sec
+
50 WB
40 Cal Row
30 Wtd Burpee Step Over 35/25-26 (20″box)
40 Cal Row
50 KBS (American)
+
Cool Down/mobility

Competition:

A1. BB FR WL 4 x 6 per side rest 60-90 sec after each leg
A2. Strict PU 4 x 5 @ 31×2 rest 60-120 sec
+
EMOM for 15 min
1 min-30 sec for max cals AB
2 min- 5-7 Push Jerk 135/105
3 min- 8-10 UB T2b

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