10/16/17

10/16/17

CrossFit Allegiance – CrossFit

We only have 5 teams signed up for the Halloween Competition. The WOD’s are made so everyone can participate. Please put a team together and join in on the fun. If you have any questions let us know.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls RX 55

Weightlifting

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

PPLAdmin

PPLAdmin

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