10/15/16

10/15/16

CrossFit Allegiance – CrossFit

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Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

ADV RX 5 MU
Every 3 minutes complete a round.

Scaled: complete 20 situps.

Extra work if you want an after WOD

Metcon (No Measure)

1. Technique Work

A. 3×3 Snatch Balance, light

B. 3×3 Tall Snatch, light

C. 3×3 Tall Clean, light

2. Snatch

2 Triples at 70%, followed by 3 doubles at 75%

3. Clean and Jerk

2 Triples at 70%, followed by 3 doubles at 75%

4. Jerk

4 Triples at 70% – focus on driving and catching high

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