10/3/16

10/3/16

CrossFit Allegiance – CrossFit

Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY!

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Weightlifting

Back Squat (1×5,1×1,1×5,1×1,1×5,1×1)

5 reps at 78%

1 rep at 83%

5 reps at 78%

1 rep at 86%

5 reps at 78%

1 rep at 89%

Metcon

Ivory (Time)

400m Run

42/35 Calorie Row

21 Squat Snatch (95/65#)

400m Run

30/25 Calorie Row

15 Squat Snatch

400m Run

18/15 Calorie Row

9 Squat Snatch

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