11/22/17

 In Uncategorized

CrossFit Allegiance – CrossFit

One Class tomorrow at 9am.

Barbell conditioning

Metcon (4 Rounds for time)

For Time:

21 Jerk (135/95)

21 Front Squats (135/95)

21 Hang Cleans (135/95)

Rest 2:00

15 Jerk (155/105)

15 Front Squats (155/105)

15 Hang Cleans (155/105)

Rest 2:00

9 Jerk (175/120)

9 Front Squats (175/120)

9 Hang Cleans (175/120)

Rest 2:00

6 Jerk (195/135)

6 Front Squats (195/135)

6 Hang Cleans

(195/135)

RX 65/95, 75/115, 95/135, 105/155

Metcon

Metcon (Time)

Partner WOD

For Time:

40 Burpee Box Jump Overs (24/20)

60 Cal Row

30 Burpee Box Jump Overs (24/20)

50 Cal Row

20 Burpee Box Jump Overs (24/20)

40 Cal Row

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