November 17th, 2016 – CrossFit DGA
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16
Nov

November 17th, 2016

Thursday

I’m sure you all did awesome today with those EMOMs! Can’t wait to see you guys this afternoon!

Fitness:

A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest
A2. DB BP 5 x 8 @ 31×1 rest 1-2 min build
+
5 sets
6 Hang Power Clean 135/95
5-7 Strict T2b
15-20 sec Hold w/ chin over the bar
rest as needed

Competition:

A1. RDL 4 x 8 @ 51×1 no rest
A2. SA FW 1 min per side x 4 sets no rest
B. S. PU (C2b) 4-5 x 4 @ 31×2
+
3 sets
20 KBS
12 BJSD
250m row
rest 1:1
+
Cool Down

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