11/1/17

11/1/17

CrossFit Allegiance – CrossFit

Metcon

Slot Machine (3 Rounds for reps)

Teams of 3

AMRAPx 7min:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 3:00

AMRAP x 7min:

50 Floor Press (135/95)

50 Floor Press (155/105)

AMRAP Floor Press (185/115)

rest 3:00

AMRAP x 7min:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

RX

back squat 115/80 155/105 185/115

Floor Press 115/80 135/95 155/105

DL 155/105 185/135 225/155

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Calorie Row

Rest half time between sets

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