11/14/16

11/14/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×4 @ 80%)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L3

MU C2B + ring dips

HC 115/75

L2

MU pullups + GHD dips

HC 95/65

L1

MU RR + Box dips

HC 75/55

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