10/20/17

10/20/17

CrossFit Allegiance – CrossFit

Metcon

Double or Nothing (Time)

ADV RX

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

RX 30 DU, 115/80

Scaled 2/1 singles 75/55

Weightlifting

Split Jerk (EMOMx10min, Build to a heavy single 10×1)

Off the Rack

Front Squat (EMOMx10min Build to a heavy single 10×1)

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

5 Rounds:

1 min light Row

45% of Max Kipping Handstand Push-ups

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