10/4/16

10/4/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

5 Minute Window…

30/25 Cal Row + 1 Rd of Cindy

AMRAP Cleans, 155/105

-rest 5 mins-

5 Minute Window…

20/15 Cal Row + 2 Rds of Cindy

AMRAP Cleans, 185/135

-5 min rest-

5 Minute Window…

15/10 Cal Row + 3 Rd of Cindy

AMRAP Cleans, 225/155
Cindy:

5 pullups (dead hang, chin over bar)

10 Push-ups (All the way down, No worm)

15 Air squats ( all the way down and all the way up)

Metcon

Metcon (6 Rounds for reps)

EMOMx12

Odd: 10 C2B Pull ups

Even: 15 Wall Balls, 20/14

***Each round is worth 25 reps

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