11/15/16

11/15/16

CrossFit Allegiance – CrossFit

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Metcon

Nasty Women (AMRAP – Rounds and Reps)

AMRAP 4

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks (135/95#)


START FITNESS YOUNG

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