4/11/17

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CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

3 Rounds:

100 DU

40 Wallballs (20/14#)

400m run

50 cal row

2 Round:

100 DU

40 Wallballs (20/14#)

200m run

40 Calorie Row

1 Round:

100 DU

40 Wallballs (20/14#)

100m run

30 Calorie Row

Split reps and Calories and run together.

Metcon

Metcon (10 Rounds for reps)

EMOMx:10:

5 Over Bar Burpees + 5 Thrusters (115/80)

ADV RX as written

RX 95/65

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