10/9/17

10/9/17

CrossFit Allegiance – CrossFit

Happy Birthday Chris and Tom C!

Gymnastics

No scaling, Ring MU only or you can do MU skill work if you are interested.

Metcon (AMRAP – Reps)

3 Rounds:

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.
If you do not have MU

EMOMx10

MU or Pull-up Goat

Metcon

Hangman (Time)

Partner WOD

3 Rounds:

60 Hang Cleans (115/80)

60 Wall Balls (20/14)

60/50 Calorie Row

ADV RX as written

RX 95/65

Scaled 75/55

Weightlifting

Back Squat (log your 2×3 @ 82%)

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

Optional Extra Strength Work

Squat Snatch (log your 3×1@82%)

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

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