11/1/16

11/1/16

CrossFit Allegiance – CrossFit

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Metcon

Bounce House (AMRAP – Reps)

AMRAPx4min:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAPx 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Cleans (135/95#)

6 Jerks (135/95#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAPx 4

1 Round:

12 Deadlifts (155/105#)

9 Hang Cleans (155/105#)

6 Jerks (155/105#)

Time remaining: Max Calorie Row

Score is Calories on the Rower

Gymnastics

HSPU Test (7 Rounds for reps)

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU

Beginner: EMOMx7: 3 unbroken HSPU

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