11/23/16

11/23/16

CrossFit Allegiance – CrossFit

Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times.

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Weightlifting

Front Squat (4×3 70%)

Metcon

Metcon (Time)

For time:

30 C2B

30 OHS (95/65#)

20 Bar MU

20 OHS 95/65 ADV135/95#

10 Ring MU

10 OHS 95/65, ADV185/135

ADV RX OHS weight will increase every round RX stays the same.

scaled WOD

30 PU

30 OHS 75/55

20 PU

20 OHS 75/55

10 C2B

10 OHS 75/55

PPLAdmin

PPLAdmin

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