November 3rd, 2016 – CrossFit DGA
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Nov

November 3rd, 2016

Thursday

Hope everyone had a good time with with ‘lighter’ day yesterday in the Fitness group! We will be doing some more mobility after this workout, so again, take advantage of this time to try and work out come of the kinks!

Fitness:

A1. HPS 4 x 5 rest 30 sec
A2. RDL w “same weight” as A1 @ 3010 x 6 reps
B. Side plank with rotation 3 x 10 per side (do not go fast) rest as needed
+
For time
300 yd shuttle (parking lot)
**9 touches/change of direction- start and finish do not count
***Sub is 50/30 cals AB (50 for guys, 30 for ladies)
+
Mobility work

Competition:

A. Snatch balance ( from the rack) 5 x 3 rest 2 min
B. RFESS 8 RM @ 3010 rest as needed reference 4/5/16
+
20 min AMRAP @ 80%
350m row
30 DU
20 Burpee
**all rounds should be the same times

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