10/14/16

10/14/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 RFT:

5 Ring MU

10 Power Cleans (155/105#)

25 Wallballs (20/14#)

Scaled MU:

L3 5 C2B + 5 Ring Dips

L2 5 PU + 5 GHD Dips

L1 5 RR + 5 Box Dips OR GHD w/a band

Metcon

Metcon (No Measure)

6x20m Prowler Push

Start with bodyweight, add weight each set

NOTE: The sled weighs 65#

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