September 19th, 2017 – CrossFit DGA
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September 19th, 2017


Fitness & Competition:

A. Malcolm- 5 sets- Take 3rd or 4th set from last week and maintain that speed for all 5 sets
**Let one of the coaches know if you have questions
On a 25 min running clock
35 sec- max cals AB/3 cone Malcolm
rest 60-90 sec
200m run
15 KBS
rest 60-90 sec
**Alternate b/n the AB and the Malcolm each set


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