10/5/16

10/5/16

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (1×3,1×1,1×3.1×1,1×3,1×1)

A. 3 reps at 78%

B. 1 rep at 83%

C. 3 reps at 78%

D. 1 rep at 85%

E. 3 reps at 78%

F. 1 rep at 87%

Metcon

Metcon (Time)

800m Run

100 DU

50 Wall Balls, 20/14*

100 DU

800m Run

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