10/17/17

10/17/17

CrossFit Allegiance – CrossFit

A friend of mine asked me to get word out and just see if there was anybody that might be interested in a bookkeeping position. If so please come talk to me.


Open gym team of 4 1,000 Burpees 39:36

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

40% of Max Unbroken Strict HSPU

30% of Max Unbroken Strict HSPU

20% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

RX Kipping

Weightlifting

Deadlift (Build to a Heavy Set of 5 Touch and Go)

Metcon

Metcon (AMRAP – Reps)

On the Minute x 4 Rounds

1st: 15 Deadlifts (225/155)

2nd: 15 GHD Sit-Ups

3rd: Max Calorie Row

4th: Rest

Score is Calorie’s on the rower.

ADV RX as written

RX 185/135 and 10 DL and 10 GHDS

Extra work if you want an after WOD

Metcon (Time)

Accumulate 75 Weighted Hip Extensions (35/25)

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