10/5/17

10/5/17

CrossFit Allegiance, CrossFit Allegiance – CrossFit

Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds.
Also don’t forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We’ve sold 15 Tshirts so far.

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Metcon

Black & Blue (Time)

“Black & Blue”

5 RFT:

10 Power Cleans, 135/95

10 Burpees

Extra work if you want an after WOD

Metcon (AMRAP – Reps)

5 x 10 Unbroken Chest to Bar Pull-Ups

Rest as needed between sets

ADV RX as written

RX Pull-ups

Scaled max banded Pull-ups

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