11/17/17

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CrossFit Allegiance – CrossFit

Happy Birthday Alex Nouri!
Happy belated Birthday Steve!

Weightlifting

Back Squat (5 Sets of 3 @ 85%)

Metcon (3 Rounds for reps)

8 Rounds

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest

ADV RX as written

RX 35/20#

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