10/3/17

10/3/17

CrossFit Allegiance – CrossFit

Happy Birthday Brad May! Happy belated Birthday Lawson

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Gymnastics

Metcon (AMRAP – Reps)

Max Strict Handstand Push-ups

ADV RX as Written

RX kipping HSPU

Scaled Strict press 75/55

Metcon

Undertow (Time)

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

ADV RX as written

RX 95/65

Extra work if you want an after WOD

Metcon (No Measure)

Quality reps, not for time

21-18-15-12-9

Weighted Abmat Sit-Ups (25/15)

Weighted Hip Extensions (25/15)

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