4/21/17

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CrossFit Allegiance – CrossFit

Happy Birthday Eli and Lily S!

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Weightlifting

Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5)

Metcon

Metcon (Time)

4 Rounds:

200m Run

18 Thrusters (65/45)

15 Pull-ups
Or do this WOD to help Jill and Alyson out with the masters qualifier. 😊

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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