Oct 31st 2018 – CrossFit DGA
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30
Oct

Oct 31st 2018

Fitness:
10 min AMRAP
5 HPC
10 cal row
rest 3 min
10 min AMRAP
5 KBS + 3 Rev KB Lunges on each leg (in place)
7 Burpee
rest 3 min
10 min AMRAP
10 Cal AB
Malcolm (3 cone)
**you may need to start at different AMRAPs based on how many
people are in the class.

Competition:
14 min @ 80-85%
400m run
8 DB Box Step Overs (4 per side)
8 UB T2b
rest 3 min
14 min @80-85%
Sled Push
8 C2b PU
6 DB Deadlifts
rest 3 min
14 min @ 80-85%
12 cal row
10 Burpee Over Rower
8 Barbell Bench Press 135/95
+
3 cone malcolm
rest 30 sec x 4-5 sets

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