October 10th, 2016 – CrossFit DGA
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9
Oct

October 10th, 2016

Happy Monday!

I hope everyone has had an awesome weekend!

Today is Columbus Day! Columbus Day is a U.S. holiday that commemorates the landing of Christopher Columbus in the New World on October 12, 1492.

Can’t wait to see you all this afternoon! Have a fantastic day! ­čÖé

Fitness:

A. Back Squat 4 x 7 @ 32×1 rest 2-3min “HWFLW”
+
5 sets
15 WB
25 DU or 10 calorie row
Sled push (fast and light)
rest 60-90 sec
+
Optional Sweat Session
400m run
rest 1:30 min x 3
+
Cool Down

Competition:

A. Hang Snatch + Snatch Build to a tough single for the day
B. Back Squat 4 x 6 @ 32×1 rest 3 min “Build”
+
16 min AMRAP
40/30 Cals AB (just one time)
Then,
10 Bar Facing Burpee
12 KBS (American)
14 WB
+
Cool down

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