October 13th, 2016 – CrossFit DGA
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12
Oct

October 13th, 2016

Team Thursday!

Today will be another team workout! Come in ready to have a great time and do work!!

Fitness:

A. Hang Clean 5 x 3 rest 2min
B1. KB Bottoms Up Press 3 x 10 @ 3010
B2. Face Pulls 3 x 20 @ 31×2
+
Lets try this again with some different movements
Teams of 4
120 Burpees as a team (completed in increments of 10; relay style) “BUY IN”
+
20 min AMRAP
200m run (Time Keeper)
FR WL 115/75
BB OH Hold 135/95
3 working, 1 resting
+
Cool down

Competition:

A. PC 2 TNg every 30 sec for 7 min (tough weight and no misses)
B1. Strict C2b PU 3 x AMRAP rest 30 sec
B2. Kipping C2b PU 3 x AMRAP rest 2 min
+
Lets try this again with some different movements
Teams of 4
20 min AMRAP
120 Burpees as a team (completed in increments of 10; relay style) “BUY IN”
**For Burpees only 1 working at a time**
Straight into
200m run (Time Keeper)
FR WL 115/75
BB OH Hold 135/95
3 working, 1 resting (this only applies to the triplet…not the burpees
+
Cool down

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