September 14th, 2018 – CrossFit DGA
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13
Sep

September 14th, 2018

FOOTBALL FRIDAY!

Fitness:

“A1. Deadlift 5 x 5 (Build) rest 60 sec (HTLW)
A2. Sled push x 5 rest as needed
+
4 sets
14 DB Thruster
7 Burpee Over Rower
250m row
**increase row by 50m each set

rest as needed
+
3 sets
KB Side Bends 10 per
KB Situps 10 per”

Competirion:

“Complex: 1 squat clean + 1 PC + 1 FS + 1 PJ

Build to a tough complex over 4 sets
+
20 min AMRAP
20 BF Burpee
20 PS 75/55
60 DU
+
Teams of 2
Accumulate
200/150 Cals AB
200/150 Cals Row
switch every 20/15”

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