10/10/16

10/10/16

CrossFit Allegiance – CrossFit

3 Weight Lifting Tips for today:
1. You SIT between sets.
2. DO NOT walk in front of someone about to lift.
3. You are suppose to have fun & laugh between sets : )

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Weightlifting

Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%)

Metcon

Metcon (Time)

3 Rounds:

200m Run

15 Over the Bar Burpees

9 Squat Snatches, 95/65

ADV RX 135/95

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