October 5th, 2016 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

4
Oct

October 5th, 2016

Wed-nes-day

Great job today everyone! Today fitness will have some active recovery, and competition will have some awesome EMOMs to complete! Hope you all have a fantastic day!

#WorkHardWednesday

Fitness:

“Active Recovery”
500m row
**straight into
5 rounds
5 Burpee Over rower
10 slam balls
15 sec chin over the bar hold (accumulate)
**Straight into
500m row
**You may use any style of PU, Parallel,Pronated, or Supinated
rest as needed
EMOM for 12 min
1 min-Row for Cals for 35 sec
2 min-Burpee for 35 sec
**Be consistent with number of reps completed each round
**We will build on this for the next 3-4 weeks

Competition:

EMOM for 12 min
1 min 14 KBS (American)
2 min Sled Push **140/90 @ 150′
rest 3 min
EMOM for 12 min
1 min 11 T2b
2 min 35 DU
rest 3 min
EMOM for 12 min
1 min 8 Burpee Box Jump 20″ (box facing)
2 min 9 Cals AB
rest as needed
+
Cool Down

Leave a Reply