10/13/17

10/13/17

CrossFit Allegiance – CrossFit

Weightlifting

Clean and Jerk (88% 1×1)

On the Minute x 9 (3 Rounds) –

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

9 Burpees

12 Calorie Row

9 KBS (32/24kg)

OR Individual Option is:

12min AMRAP

ADV RX as written

RX 24/16kg

*Partners complete full rounds

Optional Extra Strength Work

Front Squat (1×2 88%)

1×2 – 78%

1×2 – 83%

1×2 – 88%

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