11/15/17

11/15/17

CrossFit Allegiance – CrossFit

Metcon

Dose (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

RX (115/80), (95/65), (75/55)

Gymnastics

Metcon (2 Rounds for reps)

1-2-3-4-5-6-7-8-9-10

Unbroken C2B

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken T2B

Scaled

L2 Pull ups and Knee ups

L1 Hallow Rock on the Bar and sit-ups

Cool down

Metcon (No Measure)

5 minute recovery Row or Bike

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