October 24th, 2016 – CrossFit DGA
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23
Oct

October 24th, 2016

Monday Funday

It’s Monday guys! Let’s come in this week ready to do work!

Fitness:

A. Back Squat 4 x 6 @ 32×1 rest 2-3min ‘HWFLW”
+
5 sets
20 WB
12 KBS (American)
Sled push (fast and light)
rest 60-90 sec
+
Optional Sweat Session
400m run
rest 1:10 min x 3
+
Cool Down

Competition:

A. Power Snatch 2-2-2-2 rest 90-120 sec
B. Back Squat 4 x 6 @ 32×1 rest 3 min “HWFLW”
+
4 sets
12 cals AB
12 KBS
12 Burpee
12 KBS
12 burpee
rest 2 min
**recovery pace for competitors of South Ga Throwdown
**Tough pace for athletes that did not compete
+
Cool down

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