10/04/18

10/04/18

CrossFit Allegiance – CrossFit

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Congrats to Jackie and Emily ranked 22nd in the CrossFit Team Series.


This Saturday Beer City Beat Down WOD schedule. Good luck to everyone!

Metcon

Metcon (Time)

Partner WOD

1 mile Run

50 sit-ups

30 push-ups

800m Row

50 sit-ups

30 push-ups

400m Run

50 sit-ups

30 push-ups

200m Row

50 sit-ups

30 push-ups

Split sit-ups push-ups and row, run together

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