10/6/17

10/6/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk

On the Minute x 9 (3 Rounds):

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):

Squat Clean + Split Jerk

Minute 1 – 82%

Minute 2 – 84%

Minute 3 – 86%

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

12 Deadlifts (275/185)

21 Box Jumps (30/24)

ADV RX as written

RX 225/155


Congratulations to Katie for deciding to make a change and commit to herself. Great job on our 21 day nutrition challenge. You deserve a long healthy life. Enjoy your new CrossFit Allegiance fitness bag and keep up the new you. You’ve done amazing.

PPLAdmin

PPLAdmin

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