October 3 2016 – CrossFit DGA
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3
Oct

October 3 2016

Happy Monday!!! We apologize for the late post!!! The weather has started to cool off and the gym temperature has been perfect!!! Looking forward to seeing everyone today!!!!

Thank God its Monday!!!

Fitness:
A. Back Squat 4 x 8 @ 32×1 rest 2-3min “HWFLW”
+
4 sets
15 WB
20 DU or
Sled push (fast and light)
rest 2 min
+
Optional Sweat Session
400m run
rest 2 min x 3
+
Cool Down

Competition:
A. Hang Snatch + Snatch Build to a tough single for the day
B. Back Squat 4 x 7 @ 32×1 rest 3 min “Build”
+
15 min AMRAP
40/30 Cals AB (just one time)
Then,
30 DU
8 Bar Facing Burpee
13 WB
+
Cool down

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