10/11/17

10/11/17

CrossFit Allegiance – CrossFit

Warm-up

Warm-up (No Measure)

With Barbell

8 Hang Cleans

8 Front squats

8 push press

6 Hang clusters

10 RDL’s

Stretch

Weightlifting

Metcon (Weight)

ADV RX

5 Clusters (135/95)

3 Clusters (155/105)

1 Cluster (185/125)

Rest 2:00

5 Clusters (155/105)

3 Clusters (185/125)

1 Cluster (205/135)

Rest 2:00

5 Clusters (185/125)

3 Clusters (205/135)

1 Cluster (225/145)

RX

115/75

135/95

155/105

Rest 2 min

135/95

155/105

185/125

Rest 2 min

155/105

185/125

205/135

Scaled

145/35

65/45

75/55

75/55

95/65

115/75

115/75

135/95

155/105

Score is your last heaviest weight but it is not RX or ADV RX unless you do what is written.

Metcon

Partner Dumb Down (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 18:

30 T2B

24 DB Reverse Lunges (50/35)

18 DB Clean and Jerks (50/35)

ADV RX as written

RX 35/20

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