October 9th, 2017 – CrossFit DGA
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8
Oct

October 9th, 2017

MONDAY

Fitness:

A. Clean (Squat) and Jerk- Build to a 1RM
+
3 RFT
500m row
15 Burpee Over the Rower (lateral)
+
“Shoulder Health”
3 sets
10 Band Pull Aparts
5-7 Yoga Pushups
10 Half Kneeling KB Botttoms Up Press

Competition:

A. Clean (Squat) and Jerk- Build to a 1RM
+
“ANGIE”- PRACTICE
100 Pullups
100 BF Burpee
100 Situps
100 FS 135/95
**Teams of 3 is the goal, But 2 is sufficient and we can modify reps based on how many are on each team

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