10/12/18

10/12/18

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

Metcon

Tread Water (Time)

For Time:

2k Row

150 DU

10 Rounds of:

5 C2B

10 Push-ups

15 Air Squats

RX

2k Row

200 Singles

10 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Optional Extra Strength Work

Squat Clean

Minutes 1-2-3:

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7:

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15:

1 Squat Clean (86-88-90%)

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