August 18 2015

CrossFit DGA will be closed on Saturday Sept 5. We apologize for the inconvenience. We will be open for 1 class on Sept 7 and class will start at 9:30A.

Fitness:

A1. SA DB Upright Row 5-7 x 4(M), x 6 (F) @ 3010 no rest
A2. Strict Pullup 2-4 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
5 sets; no rest
12 Wallballs
1 sled (no more than 18 sec of work)
45 Sec of DU or DU Practice

Competition:

EMOM for 12 min
Even-3 Tng PC @ 60-70% of 1 RM
Odd-5-7 UB T2b
+
3 sets(Females)
2-3 Strict HSPU + 7-10 HSPU
5-7 Strict Dips
rest as needed
+
3 sets(Males)
4-5 Strict HSPU + 12-15 HSPU
4-6 MU
rest as needed
+
3 Sets (Masters Males)
3-4 WallWalks
30 sec Row @ 90% for Cals