11/15/18

11/15/18

CrossFit Allegiance – CrossFit

Choose which WOD you want to do or you can do both. One is a partner WOD and the other is individual.

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Metcon

Metcon (Time)

4 Rounds

10 Cleans 165/115

25 sit-ups

5 Burpees

RX 135/95

Metcon

Metcon (Time)

Partner WOD

“Don’t Let Go”

ADV RX

For time:

50 Calorie Row

50 Chest to Bar Pull-ups

40 Calorie Row

60 Toes to Bar

30 Calorie Row

70 Pull-ups

RX

50 Calorie Row

50 Burpees over the abmat

40 Calorie Row

40 Knee ups or 20 Toes to Bar

30 Calorie Row

30 Pull-ups or 20 Bupees over the abmat

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